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 5.4.2022 Workout

    3 rounds for quaity and speed
    6 back squats 60% of 1RM
    6 jumping push ups
    5+5 one leg box jumps (5x35cm in a line)

  • 4.4.2022 Workout

    LIGHT-MEDIUM+ WEEK / +MASTERS SM 4/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    5x SPIDER MOUNTAIN CLIMBERGS + 5x GOOD MORNING

    5 SIDE STEP PLANK

    4x GLUTE BRIDGE with ROTATION + 5x TABLE BRIDGE

    5 BANDED SPLIT SQUAT -kuminauha vetää polvea ulkokiertoon

    MUSCLE SNATCH + OHS + SOTS PRESS
    2[4+4+4]@painotanko/tanko pal 1-2min

    HIP SNATCH BALANCE -on the toes & plates + OHS
    3[5+2]@painotanko/tanko pal 1-2min

    SNATCH + SNATCH BALANCE + OHS
    3-4[1+1+1]@painotanko/tanko pal 2min

    SNATCH + SNATCH Below Knee + OHS
    1+1+2@nousu 50%, 6[1+1+1]@60-76% pal 2min

    --

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    SNATCH + OHS
    2+2@nousu 50%, 1+2@60%, 2+1@71%, 1+2@76%, 3[1+1]@81% pal 2min

    POWER CLEAN + SQUAT JERK + HIP CLEAN + SPLIT JERK molemmat puolet
    -liikkeet HETI peräjälkeen
    4[1+1+1+1]@tanko pal 2min

    KEHONHUOLTOA LOPPUAIKA!

  • CFPORVOO WOD 2.4.2022 Workout

    50 v-ups
    50 russian twists 15kg/5kg
    40 goblet squats 24kg/16kg
    40 kb swings 24kg/16kg
    30 floor presses 60kg/40kg
    30 push presses 50kg/35kg
    20 cal rowing
    20 DU

  • Conditioning Workout

    Partner wod ( You GO, I GO)
    150 cal row
    100 partner wall ball @9/6kg
    50 KB USA swing @24/16kg
    25 wall walk
    50 Kb USA swing
    100 partner wall ball
    150 cal row

    Timecap : 40 mins

  • DELOAD WEEK, MONDAY 4.4.22. Workout

    Maanantai
    Warm Up
    3:00 cardio machine
    10m lunges with tryyynk twiist
    10m tin soidier walk
    5+5 perfect strech
    5 inch worm with push up (leveä haara)
    10 wall squats
    10 scapula pull ups + 10 kipping
    10 hip bridges

    Mobility as needed and test todays workout movements which need to and lets go.

    Workout of the Day
    For 30-40 minutes @ easy pace (HR 120-140)
    2+2 Turkish get up
    4+4 Windmill
    6+6 Overhead reverse lunge
    8+8 Clean and Press
    10+10 Front squat
    12+12 Russian KB swings
    5-10m Duck Rack Walk (both sides)
    1-2 min easy run

    use light/moderate weight Kettlebell

    Accessory Work
    3 sets
    8+8 Single Leg RDL (ota puntti käteen haastavammalle puolelle)
    8+8 Single arm DB Row
    8+8 Single arm Bench Press
    rest as needed bwn rounds and movement, keep quality and control tempo. Weight should be
    light.

    Cool down
    1-2 min prayer pose
    1-2 min russian baby strech
    1-2 min cobra to downdog pose

  • Extra Credit 04-04-2022 Workout

    Kettlebell/Dumbbell Leg Extension 3 x 10-12 3s down. Rest 60s
    +
    - Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • ”Turkish Annie” Workout

    Aikaa vastaan:

    • 50 DU
    • 50 istumaannousu
    • 10 turkkilainen ylösnousu @AHAP
    • 40 DU
    • 40 istumaannousu
    • 8 turkkilainen ylösnousu @AHAP
    • 30 DU
    • 30 istumaannousu
    • 6 turkkilainen ylösnousu @AHAP
    • 20 DU
    • 20 istumaannousu
    • 4 turkkilainen ylösnousu @AHAP
    • 10 DU
    • 10 istumaannousu
    • 2 turkkilainen ylösnousu @AHAP

    TGU siten, että molemmille käsille tulee yhtä paljon toistoja. Käytä mahdollisimman raskasta painoa, mutta kuitenkin niin, että pystyt tekemään töitä koko ajan.

  • Pulling Conditioning Workout

    21-18-15-12-9 reps for time:
    - Deadlifts @100/70kg
    - T2B
    $ Out:
    25 C2B

  • Painonnosto erikoistunti, jatkot Strength

    Clean + Jerk
    *Heavy double

  • Lepopäivä Workout

    Rest day - what did you do?