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

  • 19.12.2022 Workout

    MEDIUM HEAVY WEEK 8/9

    WARM UP kesto yht. n.15min
    1-2 rounds

    5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

    8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

    2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

    2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

    --

    2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

    2x 5 RDL + 5 FS
    3 REVERSE CLEAN PULL *close eyes
    3 slow start CLEAN PULL to PWR position
    3 slow start CLEAN HIGH PULL *full foot
    3 PANDA PULL

    3 HIP CLEAN HIGH PULL *on the toes
    3 HIP STANDING MUSCLE CLEAN
    3 TALL CLEAN
    3 HIP CLEAN

    PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor
    CLEAN 4-pos. *hip & abv kn & blw kn & floor

    SN BALANCE
    2x1@92-97% sn-% pal 2-3min

    CLEAN PANDA PULL pause at the knee
    2x1@92-97% jerk-% pal 2min

    CLEAN + CLEAN BELOW KNEE + pause SPLIT JERK *pause vastaanotossa
    1+1+1@up to 90% jerk-% pal 2min

    --

    CLEAN + pause SPLIT JERK *pause vastaanotossa
    2-3[1+1]@92-97% jerk-% pal 2min

    WL BEGINNERS week 3/4

    2 rounds:
    5 SNATCH DROP
    5 OHS
    5 RDL *sn grip
    5 FRONT SQUAT

    --

    SNATCH
    4x1@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN + SPLIT JERK
    4[1+1]@RPE8 *2 quality reps reverse pal 2min

    --

    SNATCH DEADLIFT
    5x3@RPE8 *2 quality reps reverse pal 2min

    --

    FRONT SQUAT
    1@up to max 1RM pal 3-4min

    --

    BOX JUMPS
    5x2 pal 2min

    ACCESSORIES 3 rounds / *if you have energy (OpenGym alueella)

    3 KNEELING SQUAT, BB+weight

    8-12 ROLL ABS, BB

    5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

  • Push press 1 RM Strength

    Push press 3 x 1

  • Maanantai 19.12.22. Workout

    Viikko 51 (JOULUVIIKKO)
    Maanantai
    Warm Up
    3 rounds
    1 min cardio (add speed)
    10 scapula rolls
    5 ring row (vastaotteellla)
    :20 Hollow Rocks
    5 push ups
    10 cossack squats
    5 air squats

    Metcon (Cindy)
    20 min AMRAP
    5 pull ups (buttefly)
    10 push ups
    15 air squats

    Muista liike standartit (pidä punnerruksissa kroppa mahd tiukkana harjoituksen edetessä, ei matoilua. Kyykyt, syvyys ja lantion ojennus huolella)

    Accessory Work
    unbroken toes to bars, valitse yksi toistopyramidi (2-4-6-8-6-4-2 / 3-6-9-12-9-6-3 or 4-8-12-16-12-8-4)
    rest 30-60sec bwn
    unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
    valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
    rest 10-30s bwn sets

    Accessory Work
    2-3x20-25 kb swings @light kettlebell
    2-3x12+12 single arm kb or db row @16/24kg
    2-3x1min plank + 25/25m suitcase carry @16/24kg
    rest 1-2 min

  • 19.12.22 Workout

    7 rounds for time:
    3-10 handstand push ups
    9 toes to bar
    6 burpee box jump overs

  • WOD: Front Squat 2RM Strength

    In 20min find heavy 2 of the day for front squat.

  • Dynaaminen liikkuvuus Workout

    ✨️🧸✨️🐈‍⬛✨️🦄✨️

  • NBT Snatches Strength

    Snatch Every 2.5minx 6

  • CFPORVOO WOD 17.12.2022 Workout

    3) Row 3 x 1000m with 2 min res between sets

  • Chest to bar Workout

    Chest to bar
    5, 5, 4, 3, 2
    - this is strict c 2 b
    - if using bands make sure to be progressive
    - rest as needed b/w sets (2min or so is good)

  • Back Squat Strength

    500m row
    then 3 rnds of
    7 goblet bulgarian split squat e/s 16/12kg
    7 RKBS (focus on hip drive) 16/12kg
    7 plate sots press 10/5kg

    Back Squat

    Set 1 75% x 5
    Set 2 85% x 3
    Set 3 95% x 1+