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

  • GS Day 3.2 Strength

    3min slow row

    3 rounds:
    7 x ring rows
    10 x scapulla pull-ups / kips / pull-ups
    30s hollow hold

    Chest to Bar PU

    5, 4, 3, 2, 2

    • Visible touch on the bar, every rep.
    • All reps must be strict.
    • Rest as needed If you are using bands make sure to progress as weeks go by. Example:
    • week 1, use a red band sets 1-3
    • week 2, use a red band only 2/3 of reps in sets 1-3
    • week 3, use a red band only 1/3 of reps in sets 1-3
    • Week4, use a red band only for the largest set and the sets 4-5 have weight.
    • Week 5 loose the band, add weight to sets 3-5 and so on..

  • CFPORVOO WOD 16.1.2021 Workout

    1000m row
    20 push ups
    20 T2B
    30 wall balls 9kg/6kg
    30 box jumps 60cm/50cm
    30 burpees

  • Strength Workout

    Push Jerk
    15 Minutes on technique performing sets of 2-3 reps.
    +
    Banded Pulldowns: between sets of jerks perform 12-15 slow & controlled reps.

  • Ke 14.4.2021 sheiko: kyykky max1 Strength

    Kyykky max1

    Alkulämmöt —> agile 8

    -rullailut (it-kalvo, pakara, nivunen)
    -painijan rulli venytyksellä x 10
    -lonkan ulko/sisäkierto kontallaan x 10
    -sammakkohypyt vuorojaloin x 10 / jalka
    -sammakkohypyt x 10
    -lonkankoukistaja/kylkivenytys x 30s / puoli

    1-2 kertaa läpi

  • Monday Metcon Workout

    2 sets for time
    16/20 calories of air bike
    15-20 push ups
    30-40 air squats
    40-60 double unders
    30-40 air squats
    15-20 push ups
    16/20 calories of air bike
    rest 1:1 bwn sets

    Bike should be done under 1:15 so mod/fast pace
    Push Ups is 1-3 sets, no worm push ups.
    Air Squat steady pace and unbroken, shake legs before the DU's
    try to relax your shoulder, catch you breath, and try to go unbroken set.
    come back same way and try to maintain same speed. Both Intervals goal time is sub 7 min, cap 10min.

    After Metcon do some OH mobility if need to and start warm up for OHS with barbell
    then decide where to start first 5 rep sets and go up and make heavy single for the day.

  • GS day 2.2 Strength

    400m jog

    3 rounds
    8 KB tempo squat (3-1-X-0)
    8 KB push press
    15 KBS

    Front squat
    5x6 75% of 1RM

    rest as needed
    spend good amount of time doing warm up sets of:
    15, 13, 11 and 9
    you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

  • Snatch Balance + OHS Strength

    5 Sets Of Snatch Balance + OHS
    Set 1: 2+2 @65% Of 1RM OHS
    Set 2: 2+2 @65%
    Set 3: 2+2 @70%
    Set 4: 1+1 @75%
    Set 5: 1+1 @75%
    - Rest 2-3min btw sets

  • Hang Snatch + Snatch Strength

    6 Sets Of Hang Snatch (above knee) + Snatch (floor)
    Set 1: 2+1 @75% of 1RM Snatch
    Set 2: 2+1 @75%
    Set 3: 1+1 @80%
    Set 4: 1+1 @85%
    Set 5: 1+1 @85%
    Set 6: 1+1 @85%
    - Reset after hang snatches
    - Rest 2-3min btw sets

  • BBC Weightlifting - Snatch Workout

    A) Power snatch singles

    Power snatch 20 x 1 @ 70%
    Nosto aina :30s välein.

    B) Barbell cycling

    10 x 5 Touch and go power snatch @ 60%, nosto :50s

  • Gymnastics 1 Workout

    3 min Row/bike/ski
    do OH mobility per your own routine

    EMOM 12
    work for quality, 30-45s.
    M1 45 degree hold
    M2 v ups
    M3 Hollow Body Ball Press