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

  • Skill Workout

    A,
    Handstand Hold and HS walk practice

    B,
    Pistol squat progression

    -make notes of your achievements

  • CFPORVOO WOD 23.4.2022 Workout

    50 cal row
    40 box jumps 60cm/50cm
    30 deadlifts 90kg/65kg
    20 burpees
    10 ring dips

  • 5.4.2022 Workout

    For time

    800m Bike Ergo, dumber 10/8
    18 HSPU
    800m Bike Ergo, dumber 10/8
    15 HSPU
    800m Bike Ergo, dumber 10/8
    12 HSPU

  • 2.5.2022 Workout

    LIGHT-MEDIUM WEEK 2/4

    WARM UP kesto yht. n.20min
    2 rounds:

    3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

    3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

    2x 3x ELBOW PLANK KNEE TO ELBOW &
    3x LATERAL HIP TAPS

    5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE

    --

    3x3 REVERSE SN PULL
    3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
    3x M S SN Blw Chst + M S HIP SN + M S SN
    3x HIP SN + SN Abv Kn + SN Blw Kn + SN

    SN HIGH PULL full foot + HIP SN + SN BAL
    4[1+2+2]@57-65% pal 2min

    --

    CL HIGH PULL full foot + HIP CL + SPLIT JERK
    4[1+2+2]@57-65 ty-% pal 2min

    DEPTH JUMP 4x3 pal 2min

    FS + BS
    3[2+3]@65-75% fs-% pal 2min

    --

    PAUSE SN HIGH PULL -pause blw kn, full foot
    3x5@90% te-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8-12 REVERSE CURL, BB
    6+6 SIDE LUNGE, KB/DB/BB
    10+10 SPLIT JERK PALLOF PRESS, BAND

  • 2.5.2022 Power Clean Strength

    Build To Heavy Single

    Then

    1 set of TNG max reps 80% OTD

  • Painonnosto Workout

    Rive ja työntö

  • NBT 45 min AMRAP with a partner Workout

    AMRAP with a partner

    14 HS Walkb
    12 cal AB
    6 Squat Clean
    6 Push jerk

    -RUN 400m together-

    6 Rope climbs
    6 Ring MU / strict ring pull-ups
    12 cal AB
    14 High box jumps

    -RUN 400m together-

    14 Heavy WB
    12 cal AB
    6 D-ball squat
    6 D-ball over shoulder

    -RUN 400m together-

    6 front rack lunges
    6 rope climb
    12 bar over burpee
    14 HSPU

  • 30.4.2022 Clean & Jerk Workout

    Clean & Jerk Ladder

    For time:

    10 x 55%
    8 x 63%
    6 x 72%
    4 x 80%
    2 x 88%

    TC 13

  • Lepopäivä Workout

    Rest day - what did you do?

  • 27.4.2022 Workout

    WARM UP kesto yht. n.20min
    2 rounds:

    3 SQUAT JUMP & INCHWORM & PUSH UP

    3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

    5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

    3 WALL WALK

    --

    3x3 REVERSE PULL, medium grip
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
    3x FS + PP + BS + SJ + SPLT J, both side
    2x4 SPLT J, both side

    weightlifting technique week