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

  • 7x2 Back Squat Strength

    7 sets of 2 reps back squat at 90% max

  • 21.9.2020 Extra Workout

    6 Rounds. Every 2:00

    4 Bar Muscle Ups
    2 x (1+1) Power clean + push jerk @75%
    10/8 Cal Echo Bike.

  • Recovery Workout

    TEAMS OF 3 or ( team of 2: every 6min start erg for 2min)
    A) SKI 24min Easy pace
    CHANGE EVERY 2min
    One sking , while others circle through following movements:

    40m Kelkka
    Lonkkien pyörittely rata
    30m/side Plate oh carry
    5+5 Plate windmill

    B) BIKE 24min Easy pace
    CHANGE EVERY 2min
    One Biking, while others circle through following movements:

    20s Dead hang
    20 Band face pull
    10/10 KB side bend
    20 Plank with shoulder taps
    30s Superman hold

  • CFPORVOO WOD 19.9.2020 Workout

    14 min EMOM
    ODD 6 burpee box jumps 60cm/50cm
    EVEN 5 hang snatches 50kg/30kg

  • Scarface Workout

    2 Rounds:
    8 Power Snatches (70/47.5)
    8 Bar Facing Burpees

    Directly into...

    2 Rounds:
    8 Power Snatches (60/42.5)
    8 Bar Facing Burpees

    Directly into...

    2 Rounds:
    8 Power Snatches (50/35)
    8 Bar Facing Burpees

    • Score is total time for all (6) rounds of completion.

    • Stimulus wise, we are looking for the following criteria for each snatch barbell:
      1st Weight - A weight we could cycle for 8 reps unbroken if we went for it.
      2nd Weight - A weight we could cycle for 12 reps unbroken if we went for it.
      3rd Weight - A weight we coudl cycle for 16+ reps unbroken if we went for it.

  • Perform Class Programming in Open Gym Workout

    Deadlift / Press Strength 1.
    5 Rounds
    A1) RDL x 6
    3-0-X-1
    Rest 1:30
    A2) Shoulder Press x 6
    3-1-X-1
    Rest 1:30

    Accesory
    4 Rounds each, YGIG/movement
    10 French press
    10 Alt. db floor press (up hold)

    Mark results in the gym feed.

  • Gymnasty 3 Workout

    30s. Work, 30s. Rest 4-6 Rounds

    Scoop to Hollow
    - slight pike
    - Eyes on toes
    - Drive into aggressive
    - Hollow and straight arm pull down

    3 Position Box Drill
    - pos 1 hollow tension
    - pos 2 hollow lat pull down
    - pos 3 Pull around to support

    Dip Bar
    - keep hollow
    - shoulder below elbow at the bottom
    - elbows straight at the top
    - to scale use a band and place both feet on it so that you're able to maintain hollow body position

  • SUMMER CUP 2020 (Laji 3.A.) Workout

    For time:
    600 DU's
    300 Qoblet squats w/ kb (24/16kg)
    100 HSPU

    (Time cap: 28min.)

    • Ohjeistus:
    • Suorita liikkeet/toistot haluamassasi järjestyksessä.
    • TieBreak tulee, kun tuplat ja kyykyt on tehtynä.

  • Strength Strength

    One arm row 4x10/10

  • Strength Strength

    Dbl db strict press 5x4