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

  • 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+

  • 14.12.2022 Workout

    MEDIUM HEAVY WEEK 7/9

    WARM UP kesto yht. n.15min

    1-2 rounds

    2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

    3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

    1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *both side

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

    --

    2x 5+5 1-ARM BACK RACK ELBOW ROTATION +
    2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

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

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

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

    HIP SNATCH PANDA PULL + HIP SNATCH *same speed
    3x2[1+2]@up to 60% sn-% pal 1min

    SNATCH PANDA PULL pause at the knee
    2x3@90-94% sn-% pal 2min

    SNATCH + SNATCH BELOW KNEE *tanko liikkuu koko ajan
    1+1@up to 85% pal 2min

    --

    SNATCH
    3x2@90-94% pal 2min

    FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
    3[2+3]@70% fs-% pal 2min

    RDL *sn grip
    3x6@RPE10 *0 reps reverse pal 2min

    WL BEGINNERS week 2/4

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

    --

    SNATCH DROP
    4x3@RPE8 *2 quality reps reverse pal 2min

    --

    SNATCH BELOW KNEE
    4x2@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN CLEAN KNEE + SPLIT JERK
    3[1+2]@RPE8 *2 quality reps reverse pal 2min

    --

    SNATCH PULL *full foot
    5x2@RPE8 *2 quality reps reverse pal 2min

    --

    BOX JUMPS
    6x2 pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    5+5 STANDING HIP FLEXOR RAISE, KB

    3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella

    8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

  • Strict Chin ups & Dips Workout

    E75s x12: - Alternate between a & b
    a) 3 chin ups (weighted / bw / banded)
    b) 3 ring dips (weighted / bw / banded)

    RIR 1-2 for all sets.

  • 13.12.2022 BasicWod Workout

    Basic Endurance 50

    Row 7 Minutes
    20 Push Ups
    30 Sit Ups
    40 Air Squat
    Bike 7 Minutes
    15 Barbell / Ring Row
    20 KB Swing
    25 Fluters Kick

  • WOD: Engine work Workout

    E2MOM x8: alternate between a & b
    a) 15-25 cal row
    b) 10-20 bar over burpee

    Target: work 60-90s per interval