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

  • Active recovery Workout

    4 x 10 min sets
    A
    500/400m Row Or Ski Or 1000/800 bike Or 400m Run
    5+5 Turkish Get Ups
    20 Kb Swings

    B
    500/400m Row Or Ski Or 1000/800 bike Or 400m Run
    10+10 One arm Ring Rows
    20 Sit ups
    *alternate btw A&B

  • Clean Complex Strength

    5 sets:
    1 Clean Deadlift + 1 Clean Pull + 1 Clean
    Sets 1-2: @65%
    Set 3: @70%
    Set 4: @75%
    Set 5: @80%
    - Rest 2-3min btw sets
    - Don't let go of the bar. TnG lifts.

  • Snatch Complex Strength

    5 sets of:
    1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch
    Set 1: @60%
    Sets 2-3: @65%
    Sets 4-5: @70%
    - Rest 2min btw sets

  • Snatch Complex Strength

    Every 2min x 4:
    1 Muscle Snatch + 1 Hang Power Snatch + 2 Drop Snatches
    - Holding btw 35-45% of your 1RM Squat Snatch

  • Sunnuntain Pitkä Workout

    50min Laadukkaasti

    500m Hölkkä tai kävely (kone)
    5+5 Lonkat ja kierto
    8+8 Sivutaivutus
    10 Kepillä olkapäät
    8+8 Sivukyykky
    5+5 Rapukierto
    8+8 Yhden käden rengassoutu

  • CFPORVOO WOD 26.5.2023 Workout

    45 min PK
    20 steps walking lunges
    10 OHS with broom stick
    10 ring rows
    30s plank
    30s ABH
    30s HBH
    1600m machine
    3+3 TGU, light kettlebell
    100 rope jumps
    12s Hand stand

  • OPTIONAL HSPU CONDITIONING Workout

    EMOM x 10
    1) 4-10 hspu + remaining time press with stick
    2) rest

    Käytä Abmattia tarvittaessa skaalauksena.
    Lisää 1-2 toistoa viime viikkoon. Valitse kuitenkin toistomäärä jolla pystyt menemään kaikki kierrokset läpi. Hspu jälkeen jatka loppu aika minuutista rauhalliseen tahtiin pressejä pelkällä kepillä

  • AMRAP 10min x2 Workout

    Rx´d
    AMRAP 10 x2
    18/14cal row
    12 bar facing burpee
    8 c2b

    rest 5min between amraps

    Scaled
    AMRAP 10 x2
    15/12cal row
    10 bar facing burpee
    6 pull up

    rest 5min between amraps

    Target 4rounds +

    Tavoite nousujohteiseen suoritukseen. Pyri tekemään jälkimmäisessä amrapissa enemmän toistoja kuin ensimmäisessä. PACING IS EVERYTHING !!!

  • Power Clean + Clean Pull + Clean + Jerk Workout

    1+1+1+1 @6/10 rpe
    1+1+1+1 @7/10rpe
    1+1+1+1 @8/10rpe
    1+1+1+1 @8.5/10rpe
    1+1+1+1 @9/10rpe
    new set every 105sec

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min air bike
    50 single unders
    10+10 suitcase deadlifts
    10 box jump, step down
    1:00 plank / 30+30s side plank / 30 mountain climbers

    Strenght
    TNG Deadlifts 3x8reps @65-70% of 1rm deadlifts + 8 box jumps to 50-75cm
    rest 2-3 min bwn sets

    Metcon
    3 rounds for time

    50 double unders (or max reps in 1 min)
    5 devils press 2xdumbbells
    16/20 weighted box step ups (1 db on shoulder) 50/60cm (masters 45+ = 16 step ups)

    rest 5 min

    3 rounds for time

    15/12 cal air bike
    5 devils press 2xdumbbells
    10/10 single arm lunge walk (master 45+ 8/8)

    Accessory Work
    2-3 rounds
    30 banded monster walk (paikallaan ees takas, nauha nilkkojen yläpuolella)
    10/10 single arm db row
    30 weighted twists with plate (feet on ground, controlled movement)
    rest as needed