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

  • 23.3.22 Workout

    For time:

    4 rounds:
    3/3 devils press @18/12kg
    4 burpee box jump over
    5 pull ups

    3 rounds:
    4/4 devils press
    5 burpee box jump over
    6 pull ups

    2 rounds:
    5/5 devils press
    6 burpee box jump over
    7 pull ups

    tc: 18min

  • 23.3.22 Strength

    EMOM 5

    1) 2 squat clean + 1 split jerk

  • 23.3.22 Strength

    EMOM 5

    1) 2 power clean + 1 push jerk

  • Tuesday 22.3.22. Workout

    Warm Up
    12 min emom (50s on /10s off) add speed each min (reco/easy/mod pace)
    Air Bike / BERG
    Ski
    Row

    Strech overall to get body ready

    Metcon
    Part 1)
    For 8 minutes @easy pace
    30/24 cal Air bike
    500/400m Ski-erg
    Row for distance in the remaining time

    Part 2)
    For 8 minutes @easy pace
    750/600m Row
    500/400m Ski-erg
    Assault bike for calories in the remaining time

    Go new "set" every 10 minute so 2 min rest bwn. Repeat total 2 times (part 1- part 2- part 1- part 2)

    Midbody work
    3 sets
    10+10 banded half kneeling pallow press
    10+10 banded standing trunk twists (alaviistosta yläviistoon veto)
    20 mountain climbers (vastakkain käsi kohti vastakkaista kyynärpäätä / ristiin)
    rest 2 min

    Do some recovery streching if feeling like it.

  • Monday 21.3.22. Workout

    Viikko 12 (2/4)
    Maanantai
    Warm Up
    Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
    then 2 rounds
    1-1,5 min rowing
    3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
    rest 30-45 sec bwn rounds

    Weightlifting
    3x Power clean + Push Press + Squat clean + split jerk @40-50%
    3x power clean + split jerk + squat clean + split jerk @60-70%
    Clean Jerks
    1@80% , rest 20s 1@80%, rest 30s, 1@80%
    1@83%, rest 30s, 1@83%, rest 45s, 1@83%
    1@85%, rest 45s, 1@85%,
    rest 2-3 min bwn "sets"

    Strenght
    Back Squat 4x3 reps @77%+ of 1rm. (should have like 2-3 reps in tank)
    Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats and Pressing.
    rest 3 min bwn sets

    Accessory Work
    3 sets
    8+8 bulgarian split squat
    rest 30-45 sec
    4-6 strict tbb
    rest 30-45sec
    7-12 kipping toes to bars
    rest 2-3 min

    Cool down
    2-3 min light air bike
    1+1 min couch strech
    1+1 min piriformis strech
    1 min cobra to downdog pose

  • 22.3.22 Workout

    2x 10min AMRAP, 3min rest between

    AMRAP 10
    - 10 box jump @60/50
    - 10 push ups
    - 10 heavy kb swing @24/20kg

    -rest 3min-

    AMRAP 10
    - 10 burpee
    - 10 squat jump
    - 10 v- ups

    Tehokkaita ja yksinkertaisia amrapeja :)¨

    ensimmäinen:
    - boxihyppy
    - punnerrus
    - raskaalla kuulalla kahvakuulaheilautus (kädet syoraksi pään ylle)

    toinen:
    - 10 burpeeta
    - 10 kyykkyhyppyä
    - 10 linkkaria tai kerävetoa

  • CFPORVOO WOD 10.3.2022 Workout

    30 min PK
    15 s hang, chin over the bar
    30 s HBH
    30s ABH
    600m row
    10 box step overs
    20 russina twists 10kg/15kg
    20 light bent over rows
    10 ring rows
    600m bike

  • 21.3.2022 Workout

    For time:

    50 Power Cleans 70/50kg ( Teens 60/42,5kg)
    300 Double Unders
    2k Row

    CAP 25

  • 21.3.2022 Warm Up Workout

    5 min foam roll
    4 min Any Machine
    3 rounds:
    5 Strict Pull Ups + 10 Sit Ups + 15 Air Squat
    1:00 + 1:00 Banded Lat Stretch

    Then

    20 Push Up to Down Dog
    20 Glute Bridges Walk out

  • Raakatempaus (pito polvella) + tempaus Strength

    2x 2+2 @65-70%
    2x 1+2 @70-74%
    3x 2 (pelkkä tempaus) @ haastava