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

  • Main site Saturday 200418 Workout

    SYLB Workout 3

    For time

    ♀ 35 lb. DBs, 20-in. box
    ♂ 50 lb. DBs, 24-in. box

  • HOME WORKOUT 030520 #1 Workout

    4 rounds for quality (work:rest 1:1)
    10 DB cossack squats (1=1)
    20 Alt. DB hang snatches
    30 Push-ups

    Rest 5min

    EMOM 10:
    3 DB Hang squat clean & split jerk
    - Parillinen minuutti vas käsi ja pariton oikee.

  • "Grace" Workout

    “Grace”

    For time:
    30 Clean and jerks 60/40 kg

    TC: 6min

  • Kotitreeni 16 Workout

    Warm up
    3 rounds
    :45 butt kicks
    5+5 birddogs
    5+5 bodyweight windmill
    5 burpees

    Workout
    8-10 rounds of 1,5 min on / 1min off
    16-20 alt leg v-ups
    8-10 burpees
    max reps kb/db swings in remaining time

    Accessory work
    2-3 rounds
    8-12 windmills (R/L)
    8-12 lateral box/chair step ups (R/L)
    8-12 suitcase deadlifts (R/L)
    rest as needed

  • Kotitreeni 18 Workout

    Warm Up
    3 rounds
    1:00 High Knees/Marching
    20 Single Leg RDLs
    5 Inchworms

    Workout
    12 min amrap
    12 Single Arm Devils Press @15/22,5kg or 16/24kg (alt hand)
    12 Box Jumps 50/60cm (Step Down, no rebounding)
    -Rest 2 Minutes-
    AMRAP 8 Minutes
    8 Single Arm Devils Press
    8 Box Jumps

    Scoring: Rounds + Reps
    Goal is to get about same amount of rounds/reps on both 12 and 8 min amraps. Again keep moderate/fast pace that you can hold on for that 22 minute total time.

    Accessory Work
    2-3 rounds:
    10-15 Single Arm Tempo Bench
    20 Deadbugs (Controlled)
    10-15 Single Leg Hip Bridges (R/L)

  • 27.4.2020 Workout

    Vad ska vi göra? Vi ska Kyykka!

    Takakyykky

    6 x 2 x 80%

    Raakatyöntö, samaan vauhtiin

    5 x 3 x 65-75%

    Leuat 3 x 12
    Dipit 3 x 12
    Vatsat 3 x 40

  • CFPORVOO HS/HSPU week 12 Workout

    1) Strict HSPU 5x4
    2) HS 5x48s

  • Sunnuntai 26.4. Workout

    Ring skills

    Wod
    6 Rounds
    200m run
    200m walk/jog

  • HOME WORKOUT 270420 #1 Workout

    20-18-16-14-12-10 reps for time:
    - Alt. DB squat cleans
    - Push-ups

    Other end of the DB must touch the floor btw reps.

  • "OPEN GYM WORKOUT" Workout

    A.
    45s. Row / Bike / Run
    45s. Walk out + Push up

    45s. Row / Bike / Run
    45s. Spider lunge + twist (Alternate)

    45s.. Row / Bike / Run
    45s. Up & down dog

    Mobility:
    - Shoulders
    - Thoracic
    - Ankles/Calves strerch
    - Pigeon stretch
    - Couch stretch

    2 rds:
    6 Deadlift
    6 Muscle snatch
    6 OHS

    B.
    Snatch Technique:

    1.
    Snatch Grip Sotts Press (0:00 – 5:00):
    4x3

    2.
    Snatch Drop (5:00 – 10:00):
    4x3

    3.
    Snatch Balance (10:00 – 15:00):
    4x3

    4.
    (15:00-20:00)
    5x
    1 Snatch pull
    1 Pausing High Hang Squat Snatch
    2 Hang Squat Snatches (Knee Level)

    C.
    7 rounds:
    DU's: 30
    Burpees: 21-18-15-12-9-6-3

    • Ohjeistus:

    • Kevyt viikko.

    • B: Keskity tekniikkaan. Pidä hyvin kevyet kuormat alusta loppuun. Etene juoksevan kellon tahtiin 20min.

    • C: Etene oman fiiliksen mukaan. Tavoite pitää tasainen rennon reipas tahti, ettei turhia pysähdyksiä tulisi.