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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

  • CrossLifting Workout

    A,
    EMOM 10
    1 snatch balance
    1 ohs with 3” pause at bottom
    1 ohs regular

    • use same weight across all sets
    • Bar taken from floor !
    • Scaling : only ohs practice ,

    B,
    Partner wod
    2 mins work/ 1 mins rest x 6 sets

    a)
    30” unbroken hang power snatches / person
    - relay style
    - Fast change
    - Goal : 10+ reps /person/30”

    b)
    30” unbroken ohs / person
    - relay style
    - Fast change
    - Goal : 10+reps /person/30”
    Weight @35/25kg
    Alternate “a” & “b” (3 sets each )

  • CFPORVOO WOD 4.4.2023 Workout

    ROW 3x400m with 2 min rest

  • Power Clean + Push Jerk + Split Jerk Strength

    5-7 sets of:
    1 Power Clean + 1 Push Jerk + 1 Split Jerk

    Sets 1-2: @70% 1RM Clean & Jerk
    Sets 3-4: @75%
    Sets 5-7: @80%

  • Pe 3.3.2023 kisa: penkki + kyykky Strength

    Penkki 2x2x85%

    Kyykky 3x1x80%

    Ojentajat käsipainoilla 5x8-12

  • BARBEL KLUBBEN 30.3.2023 Workout

    Päivä 8

    A.1) Muscle snatch (No contact)+ohs w/10.sec pause atg 5×3+1

    B.1) Snatch
    50%×2 60%×2 70%×2 80%×2 85%×2 90%×1

    C.1) Power clean
    50%×2 60%×2 65%×2 70%×2×2

    D.1) Back squat w/ 1rep 3.sec pause atg
    60%×3 70%×3 80%×3 85%×2 80%×3

    E.1) Clean deadlift w/pause @ 2cm off the floor
    80%×3 85%×3 90%×2×2

    4×
    F.1) Strict press ×4
    F.2) Single arm dumbell row×10

  • Treeni 3 Workout

    Omavalintainen lämmittely n.10min
    Easy pace Metcon
    50-60 min light run / fast walking @55-65 of max hear rate
    tai
    50-60 min perinteinen hiihto @55-65% of max hear rate
    tai
    50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
    of max heart rate.

    Grip Strenght
    Dumbbel head Pinch Hold 3x30/30s @5-7.5/7.5-10kg
    then
    3x20/20 forearm supported wrist extension @very light
    weight.
    tai jos et ole salilla niin tee omavalintainen grippitreeni mielikuvista
    käyttäen.

  • 29.3.23 Workout

    FOR TIME:
    60 abmat sit ups
    50 db snatch @22/14kg
    40 box jump overs
    30 pull ups
    20 goblet squats @22/14kg
    10 chest to bars

    tc: 18min

  • Ohs Strength

    Varastoon 1-2 toistoa
    2 min lepo

  • For time Workout

    10 wall walks
    800/1,000-m row/ski or 1600/2000m c2 bike
    10 wall walks

    Scaled WOD
    For time:
    10 inch worms + push-up
    500-m row/ski or 1000m c2 bike
    10 inch worms + push-up

  • BASIC CONDITION Workout

    5min Row
    * -rest 1min*
    5min Bike
    * -rest 1min*
    5min ski
    * -rest 1min*
    5min run/walk
    * -rest 1min*
    3min Row
    * -rest 30s*
    3min Bike
    * -rest 30s*
    3min ski
    * -rest 30s*
    3min run/walk
    * -rest 30s*