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

  • Tiistai 28.6.22. Workout

    Warm up
    3-5 min light bike
    Speed Ladder Drills for 5 minutes or play with single and double unders for few minutes
    Sitten Squat/front Rack mobility for weightlifting 5-10 minutes

    Barbell Warm Up
    2-3 times through
    3 clean pull + 3 muscle clean + 3 front squats + 3 tall squat clean
    rest 30s
    3 strict press + 3 push press + 3 push jerks + 3 split jerks
    rest 30s

    Weightlifting
    Part 1
    Clean high Pull + Power clean + squat clean
    2 x 3+2+1 @ 50-60%
    2 x 2+1+1 @ 60-70%
    2 x 1+1+1 @70-80%

    Part 2
    Push press + Push jerk + Split Jerk (From Rack)
    2 x 3+2+1 @ 50-60%
    2 x 2+1+1 @ 60-70%
    2 x 1+1+1 @70-80%

    Hit set every 60-90 seconds.

    Accessory Work 1
    3 rounds
    10+10 banded side steps
    10 banded air squats
    10 sec sprint with air bike
    rest 2 min bwn rounds

    Accessory Work 2
    3 Rounds @ steady pace
    1-minute Backwards sled drag
    2/side Front Rack Get-ups, käytä ainakin 1/3-1/2 osa pienempää painoa kuin turkkilaisessa.
    30-sec/side Suitcase carry
    10+10m single arm DB OH Lunge walk @12/16kg kb
    keep rest bwn movements about 10-20 sec and after full round for 1-2 min

    Cool down venyttelyt
    1 min prayer pose strech
    1+1 min etureidet
    1+1 min pakarat
    1+1 min latsit
    1+1 min kyljet

  • BBC Weightlifting - Tuesday Workout

    Warm-up: 
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

    A) OHS
    4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

    OHS
5 @ 65%
    4 @ 70%
    4x3 @ 79%
    5 @ 65%

    B) Push press & Shoulder press

    Push jerk
5 @ 65%
    5 @ 68%
    4x4 @ 75%
    5 @ 68%

    Shoulder press, nousu 2RM
    5x2 @ 90% (2RM)

    C) Accessory:

    Strict banded pull-ups, 6 x 12.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

    Good morning, 4 x 12
    Back rack lunge steps, 3 x 10+10
    Seated 1-Arm shoulder press, 4 x 12+12

    3x
30 Barbell side crunches
20 GHD Sit-ups

  • MAYFLY PRO TRACK Workout

    A,
    Sumo Deadlift 7-7-7

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    50 Box Jumps, 60/50cm
    50 Jumping Pull-ups
    50 Kettlebell USA Swings, 16/12kg
    50 Walking Lunges
    50 Knees-to-elbows
    50 Push Press@20/15kg
    50 Back Extensions
    50 Wall Balls@9/6kg
    50 Burpees
    50 Double Unders
    Goal: sub 18 mins

    C,
    R Side Plank Pulse: 4 x 20 secs / 10 secs
    R Bird Dog: 4 x 20 secs / 10 secs
    L Side Plank Pulse: 4 x 20 secs / 10 secs
    L Bird Dog: 4 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

  • Painonnosto Workout

    Rive ja työntö

  • Tiistai 21.6.22. Workout

    Warm Up
    2 rounds
    16/20 cal easy Rowing
    15 back extension on ghd
    15 ring row
    15 barbell bench press
    5 burpee pull ups

    Start to climb for deadlift weights and work on your strenght!

    Strenght
    Emom 10
    3 deadifts @60-80% of 1rm. Aloitusrauta 60% of 1rm ja tee aina 2-3 sarjaa samalla painolla ennen kuin kiipeät ylös. VIkoissa sarjoissa 75-80% painoa mutta toistoja pitää jäädä
    2 pankkiin myös vikoilla sarjoilla. Suorat selät ja huolelliset nostot!

    Tempo Bench Press 4x6 reps @60-80% of 1rm (alaslasku 2-3 sec ja ylös kuin tulee)
    tee penkkipunnerrus sarjan perään 4-6 tiukkaa leuanvetoa hallitusti ja vastaotteella
    lepo 2-3 min
    starttaa sarjat 60% ja lisää painoa mut vikalla sarjalla tulee jäädä 2 toistoa varaa vielä pankkiin! Ekoilla sarjoilla jää n.4-5 toistoa.

    10-9-8-7-6-5-4-3-2-1 reps for quality (time cap 10 min)
    KB shoulder press 2x12/16kg's
    Kipping Pull Ups

    Metcon Prep:
    2 rounds
    1:30 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10m tin soldier walk
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    4-5 sets
    400m run @ Cooper pace
    rest 1 min
    200m run @ little faster than cooper pace
    rest 2 min

    Cool down
    3-5 min light bike
    1 min russian baby strech
    1+1 min pohkeet/akilles venytys

  • All the c&J Strength

    500m row
    3x
    7 bird dog row
    3 low box jumps to straight legs
    5 banded RKBS
    2 rounds 3 reps each
    - front squat
    - good morning
    - Clean pull under
    - high hang clean
    - Clean and push jerk

    In 20 min built up to 90% of 1 RM

    hang power clean
    +
    squat clean
    +
    push jerk
    +
    split jerk

    mark 3 of your heaviest lifts

  • CFPORVOO WOD 23.6.2022 Workout

    45 min PK
    30s plank
    30 s active hang
    30 s + 30 s bottom of pistol squat
    20 HBR
    20 ABR
    20 light kb swings
    600m jog
    600m machine

  • Miracle Mile Workout

    For Time
    400 meter Run
    25 Kettlebell Swings (55/35 lb)
    200 meter Farmers Walk (55,40/35,30 lb)
    200 meter Waiters Walk (40/30 lbs)
    25 Box Jumps (24/20 in)
    100 meter Sprint
    100 meter Walking Lunge
    100 meter Sprint
    100 meter Walking Lunge
    5 Burpees
    400 meter Medicine Ball Run (20/14 lbs)

  • 22.6.2022 Handstand Walk Workout

    On The 1:30 x 10

    10m HS Walk
    Max Calories Echo

  • 22.6.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child Pose
    1:00 Squat Hold

    3 x 15 Banded Pull Aparts
    3 x 15 Glute Bridges
    3 x 15 Hollow Rocks

    5:00 Cardio