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

  • WOD: Db HPC & push up Workout

    6 rounds for time:
    6+6 s.a. db hang power clean
    12 push up

    TC 9.

  • 1.2.2023 Workout

    MEDIUM HEAVY WEEK 5/13

    WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

    5x SUPERMAN & CHILD POSE

    5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

    5x SUPERMAN & CHILD POSE

    --

    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    2x 5 RDL + 5 BS
    3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
    3 SNATCH PULL to PWR position
    3 SNATCH HIGH PULL *first reps full foot

    3 TALL MUSCLE SNATCH
    3 TALL SNATCH
    3 HIP SNATCH
    3 NINJA SNATCH

    3 SLOW MOTION SNATCH
    PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

    TALL POWER SNATCH + TALL SNATCH
    1+1@up to 50% sn-% pal 1min

    --

    BLOCK SNATCH *bb below knee
    2@80%, 1@83%, 1@85%, 2@80%, 1@83%, 1@85% pal 2min

    DEFICIT SNATCH HIGH PULL *first reps full foot
    2x5@85% sn-% pal 2min

    BACK SQUAT + JERK RACK SUPPORT 6-10sec
    3[3+1]@80% pal 2min

    SHOULDER PRESS + PUSH PRESS
    3[2+3]@up to 40-45% jerk-% pal 2-3min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-30 WINDSHIELD WIPER
    30sec PLANK w/ WEIGHT
    8@weight 1-LEG GLUTE BRIDGE

  • 3.2.2023 Workout

    MEDIUM HEAVY WEEK 5/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

    10x SIDE STEP PLANK

    5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

    10x SIDE STEP PLANK

    --

    2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

    3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    3+3 REBOUND JERK
    2+2 GMS SPLIT JERK DROP

    HIP SNATCH + SNATCH BALANCE + OHS
    2+2+2@up to 50% sn-% pal 1min

    --

    SNATCH
    1@60%, 1@70%, 1@75% 1@80%, 1@85% pal 1min

    CLEAN + JERK
    1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85% jerk-% pal 2min

    CLEAN PULL *first reps full foot
    4x5@85% jerk-% pal 2min

    BACK SQUAT JUMP
    3x5@up to ~30% bs-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    30-60 TOE TAPS
    10@DB HAMMER CURL
    10@weight BACK RAISE

  • CFPORVOO WOD 4.2.2023 Workout

    4 rounds rowing
    100m all out
    300m easy

  • Hamppari-Monsteri Workout

    🍔🍟🍕🌭🌮
    AMRAP 15:
    20 G2OH
    20 Hyppy tangon yli
    20 Burpee
    20 Hyppy tangon yli

    TAPSA
    8x20s on 10s OFF
    Kesähauikset

  • over head squat Strength

    8 min
    10 cal row
    20s. hs hold
    5 behind the neck sots press, add weight each rounds
    5 back squat jumps

    OHS
    5x every 2 min

    5 x 80%

  • 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.

  • 2.2. Endurance-wod Workout

    8 rounds:
    2 min. row/ski/bike/AAB/DU
    REST 30s.
    AMRAP 2min. (continue where you left off):
    5 push ups
    5 power snatch 35/25kg
    5 T2B / T2R
    5 S2OH
    5 burpees
    5 KB swings 32/24kg TAI 2 dinox olan yli
    5 Goblet squats 32/24kg
    5 pull-ups
    5 wallballs
    REST 30s.

  • Active Recovery Workout

    3 Rounds
    1:45 On 15  sec Off
    Calories Erg Or Jump Rope
    Amrap 10 Kb Snatches (5+5) + 5 Box Jump
    Calories Erg Or Jump Rope
    Amrap 10 Alt Leg V-ups (5+5) + 10 hollow Rocks
    Calories Erg Or Jump Rope
    Amrap 10 (5+5) Kb lunges + 10 Kb Curls
    *Total 36min

  • BBC Weightlifting - Keskiviikko Workout

    Warm-up:

    3x
    15/12 Calories row
    5+5 1-legged deadlifts
    5 Hang power cleans
    5 Front squats
    5 Shoulder press
    5 Thrusters
    20 Mountain climbers

    A) Power clean + Push jerk

    Every minute on the minute for 10:00 minutes of: Power cleans + Push jerk @ 65% (of clean and jerk 1RM)

    B) Deadlift speed pulls

    Deadlift, 20 x 1 every :30s @ 65% (of deadlift 1RM)

    C) Accessory

    3-4x
    10 Heavy kettlebell swings
    10 Dual dumbbell arnold press
    15 Hip extensions
    15 Standing bent over rows
    20 Wallball shots

    Core:

    3x
    :30s L-sit hang from pull-up bar
    20 Heels over object taps
    20 Weighted candlestick crunches