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

  • CFPORVOO T2B + DIP week 2 Workout

    1A) T2B 3x10
    1B) Ring dip 3x10

  • Front Squat Strength

    3x
    5 bulgarian split squat e/s
    7 ring row
    10 dead bug

    Front Squat
    3 sets 10 reps
    2 min rest b/w sets
    choose weight so you're able to leave 1-2 reps in the tank
    next week you'll have 12 reps.

  • T2B capacity Workout

    3 Rounds:
    Max reps strict T2B V.1-2
    Max reps kipping T2B V.1
    2min Rest

  • Conditioning Workout

    Every 5min x 3-4
    20/14 Cal Bike erg/Row (85% effort)
    8-12 Ring dip/ring push up V.2
    10-15 C2B Pull up/Pull up V.2
    5m-10m Seal walk
    RPE3-3.5

    Huom!
    Tavoite pystyä lisämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Treenin jälkeen pitää olla fiilis, että ois pystynyt tekemään vielä yhden kierroksen. Huomio liikkeiden toistoreservi!

  • HSPU & Chin up Workout

    4 Rounds:
    Strict HSPU (4+4) V.1-2
    Rest 1min
    C2B chin up/chin up (4+4) V.1-2
    Rest 1min
    Toistojen 4+4 välissä 30s lepo. Huomio toistoreservi!
    Skaalaa HSPU:u deficittinä boksilta.

  • 3x4min amrap Workout

    8 x OHS 42.5/30kg
    8 x T2B
    rest 2min btw amraps

  • Power Snatch 3 RM Strength

    Power Snatch 3 RM

  • Bike Conditioning Workout

    2 x 10 min @ 105% of your 20 min avarage watts
    rest 5 min b/w

  • Core Workout

    4 Sets:
    6-10 Ring plank saw V.1
    1min Rest

  • Accessory Workout

    3 Rounds:
    6/6 One arm KB row with 2s hold V.1
    30sec Rest
    4 Eccentric HSPU (4sec Down) V.1-2
    1min Rest

    Voit tehdä HSPU:un deficittinä.
    Skaalaa HSPU deficittinä boksilta.