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 WOD 7.10.2023 Workout

    B1) 3 rounds for time
    10 racked kb lunges (back) 24kg/16kg
    10 kb swings 24kg/16kg
    10 russian twists 24kg/16kg

  • RestDay! Workout

    15:00 Kipping Movement Technique ( Pull-ups, CTB, BMU, RMU....)
    16:00 Jerk, Technique

    ...then start our progression...

  • Snatch Balance (DELOAD) Strength

    15-20min:
    2 Snatch Balances
    - Go by feel
    - Rest as needed

  • Painonnosto Workout

    Tempaus 🍭

  • Row intervals Workout

    Rowing intervals

    500m row / moderate
    500m row / fast
    500m row / fastest

    E4MOM / fast not all out

  • Back squat Strength

    Back squat
    4x12

    E3MOM/2-3 reps in tank

  • Power snatch Strength

    EMOM x12
    6x 1 snatch pull + 1 power snatch (60-70%)
    6x2 power snatch (70-80%)

  • Partner Workout 07-10-2023 Workout

    IN TEAMS OF 2.
    AMRAP x 28 MINUTES
    800m Run / 3 x Stairs
    80 Walking Lunges
    100 Sit-Ups
    400m Run / 2 x Stairs
    60 Walking Lunges
    80 Sit-Ups
    200m Run / 1 x Stairs
    40 Walking Lunges
    60 Sit-Ups
    - P1 works while P2 rests on the bodyweight movements. Alternate as needed to complete the reps. Both partners complete the runs together.

  • 6.10.2023 Workout

    DELOAD-MODERATE WEEK 8/9

    WARM UP n. 10min

    2 rounds: no shoes

    12+12 step 1-ARM OH WALKING LUNGE with DB/KB
    12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
    6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD

    SNATCH
    2x3@barbell, 5x1@up to 75-80% sn-%, rest between sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 4-5[1+1]@up to 75-80% jerk-%, rest between sets 2min

    DEFICIT CLEAN PULL *full foot + TRAP PULL
    2[1+1]@100% jerk-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    6-8 CHIN UPS *vastaote / 12-16 cable LAT PULLDOWN
    10 KNEELING SQUAT
    10-12 SEATED LOW ROW *cable, glose grip

    Rest as needed

  • Treeni 5 Workout

    Warm Up
    Foam Rolling overall full body
    Band Pull Aparts + Banded Hip activation
    2 rounds
    2:00 bike erg or air bike
    10m inch worm
    5 burpee pull ups
    10 scapula rolls + 5/5 single arm ring row + 10 ring row
    10-20 walking lunges plate oh @5-10/10-15kg
    2 wall walks
    then some overhead and lunge/hip mobility, test workout movements and start treshold training

    Workout 1
    3-4 rounds for quality (masters 45+ = 3 sets)
    8-12 pull ups or c2b pull ups
    5+5 single arm db OHS @RX weight DB (scale this to barbell ohs if need to OR USE lighted DB/KB)
    7.5-15m hs walk / 3-4 wall walks
    5+5 single arm db oh lunge walking @RX weight DB
    8-12 toes to bars
    rest 1:1 bwn sets

    Workout 2
    3-4 sets (masters 45+ = 3 sets)
    12/15 calories of bike erg @moderate pace (800-1000/1000-1200 cal)
    8-12 kipping hspu (use deficit if need to)
    12-15 ghd sit ups
    2-3 rope climbs (hit next climb after 10-20 sec rest)
    rest 1:1 bwn sets

    Cool down mobility for 5-10 minutes light cardio and some short streching if feeling like it