WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 25.2.2022 Workout

    STRENGTH PROGRESS 11/13 - MEDIUM-LIGHT WEEK

    WARM UP 2 rounds ~15min

    5 + 5 WALL PRESS BIRD DOG

    5 + 5 HIP AIRPLANE

    8 BRIDGE PRESS, lintti

    SNATCH On The Plates
    4x3@nousu 50% pal 2min

    SNATCH + OHS
    2[2+1]@60%, 2[1+1]@71% pal 2min

    PAUSE BACK SQUAT 3sec -pause squat position
    3@50%, 3x3@60% pal 2-3min

    CLEAN PULL till power position
    2x10@91%, 2x8@101%, 2x6@106% pal 3min

    ACCESSORY
    3 x 12 LATERAL RAISE
    3 x MAX REPS TOES TO BAR / KNEE TO CHEST

  • 23.2.2022 Bike + Strict Pull Ups Workout

    20 RFT :

    500m Bike
    30% of max strict pull Ups

    ( 20 - 30 )

  • CFPORVOO WOD 22.2.2022 Workout

    12 min EMOM
    ODD 3 back squats 120kg/85kg
    EVEN 40 DU

  • 23.2.2022 Workout

    STRENGTH PROGRESS 11/13 - MEDIUM-LIGHT WEEK

    WARM UP 2 rounds ~15min

    8 BRIDGE PULLOVER , lintti

    20-30 sec HANDSTAND HOLD

    2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

    HIP SNATCH + SNATCH BALANCE
    3[2+1]@50%, 3[1+1]@60% pal 2min

    SPLIT JERK
    5x1@nousu 87%, 2x1@91% pal 2-3min

    PUSH PRESS
    2x1@91% pal 2-3min

    SN PULL till power position
    2x6@71%, 5@81%, 4x5@91% te mave-% pal 2min

    ACCESSORY
    3 x 60 sec REVERSE PLANK
    3 x 12 ROLL ABS

  • Front Squat Strength

    500m row
    3x
    10 banded dead bugs
    10 Jumping Lunges
    5 BB sots press
    3 wall walk

    In 20 min find your Front Squat 1 RM
    mark 3 of your heaviest

  • Hyvää huomenta Strength

    4x15-20 @15-20kg tanko

  • SNATCHES Strength

    Snatch 8x3x65%

  • 22.2.2022 Strict Press Workout

    Shoulder Press

    4 x 10 x 60%
    1 x 10+ x 60%

  • Push-ups & Sit-ups Workout

    For time:
    50-40-30-20-10
    - Push-ups
    - Abmat Sit-ups

  • 21.2.2022 Workout

    STRENGTH PROGRESS 11/13 - MEDIUM-LIGHT WEEK

    WARM UP 2 rounds ~15min

    20 OH DUCK WALK , lintti

    12 SUPERMAN ROW (I-W-I) + CRUNCH

    3 + 3 COSSACK SQUAT + PISTOL SQUAT

    CLEAN + SPLIT JERK
    2+1@50%, 2+1@60%, (2+1@71%, 2[1+1]@76-81%) ty- % pal 2min

    SPLIT JERK
    3x1@nousu 91%, 3x1@94-99% pal 2-3min

    PUSH PRESS
    3x1@94-99% pal 2-3min

    BACK SQUAT
    female: 2-3x3@nousu 66%, 3@75%, 6@66%, 3@75%, 6@68%, 3@75%, 6@70% pal 3-4min

    male: 2-3x3@nousu 62%, 3@70%, 6@62%, 3@70%, 6@64%, 3@70%, 6@66% pal 3-4min