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

  • Push press Strength

    Push press 5-5-3-3-3-1-1-1-1-1 reps

  • Morning Intervals Workout

    6x 4min ON/2min OFF

    A) 500m Row
    20 Wall Balls
    +
    Max Cal in the remaining time

    B) 500m SkiErg
    20 DB Hang Clean & Jerk
    +
    Max Cal in the remaining time

    C) 1000m BikeErg
    20 Box Jumps
    +
    Max Cal Echo Bike in the remaining time

  • WOD Workout

    4 sets
    4 x 2 min amrap
    A) 250/200m row + max rep push ups
    B) 8 Shuttle Runs + Max rep Pull ups Or RIng Rows
    *1 min rest btw sets
    *alternate A&B

  • APA Workout

  • 5.5.2023 Workout

    MODERATE WEEK 5/15

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

    --

    3 ALTERNATING COSSACK SQUAT with KNEE TAPS kasakkakyykyn pohjassa istahda lattialle ja kierrä koukkujalan polvi lattiaan (aitajuoksija-asento), palauta ja toista toiselle puolen TAI
    3 HAND SUPPORT SIDE SQUAT & 90/90 HIP SWITCH

    2-3 PULL UPS / JUMP PULL UPS with 3sec slow down *bench grip

    5 HAND RELEASE TRICEPS PUSH UPS haasta - yhden jalan tuella tai helpota, ei käsien vapautusta - seinää/boxia vasten

    3 MODIFIELD TEASER laskeudu kyljen varassa alas raajat suorana josta ponnista teaseriin joko jalat suorana tai koukussa, toista toiselle puolen / HALF TEASER kyljeltään kyynärnojasta jalkojen nosto ylempi käsi koskettaa nilkkoja

    --

    2x 5 1-ARM FRONT RACK ELBOW ROTATION +
    5 1-LEG RDL +
    5 GOOD MORNING OH on the toes

    2x 3-POSITION SNATCH *floor + below knee + hip
    2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
    2x 3 SN DROP + 3 HEAVING SN BALANCE
    2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

    2x 3-POSITION CLEAN *floor + below knee + hip
    2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
    3+3 STEPPING SPLIT JERK

    3x FRONT SQUAT + OHS + BACK SQUAT + OHS

    SNATCH BALANCE + OHS tai
    SNATCH PUSH PRESS + OHS
    5[3+3]@70% sn-% pal 2min

    SNATCH
    5x2@80% pal 2min

    CLEAN + SPLIT JERK
    3[1+1]@75-80% pal 2min

    SNATCH LIFT OFF + SNATCH PULL to HIP + SNATCH PULL
    4-5[2+3+1]@68% pal 2min

    EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

    8 BENCH DIP, BW/+WEIGHT
    10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
    6 SEAL ROW BENCH *sn-grip

  • With partner Workout

    Part A
    25/20 Cal Row (Same time)
    21 Synchro Box Jump Overs
    60 Stoh @52.5/30 (Split)
    21 Synchro Box Jump Overs
    25/20 Cal Row (Same Time)

    Rest 3 min

    Part B
    25 Synchro Bar Facing Burpees
    21 Synchro High Box Overs (Anyhow)
    60 Pull Up (Split)
    21 Synchro High Box Overs (anyhow)
    25 Synchro Bar Facing Burpees

    *Timecap 26 Min (Including rest)

  • Split jerks Strength

    A1) Split jerk 3x50%, 3x60%, 2x3x70%, 6x1x80%

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM, then 3x4 @ 90%

  • CFPORVOO WOD 6.5.2023 Workout

    15 min AMRAP
    10 pull ups
    15 cal airbike
    20 sit ups
    15 air squats
    10 push ups

  • 1.5.23 Workout

    FOR TIME:
    65 push press @30/20kg
    45 goblet squats @14/10kg
    25 burpee box jumps @60/50cm

    tc: 15min