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

  • REST DAY Workout

    Lepopäivä- mitäpä teit?

  • WOD Workout

    AMRAP 12:00
    25 Overhead Squats @35/25kg
    200 Meter Run / 250m Row
    25 Power Snatch
    200 Meter Run / 250m Row

    Goal: 2+ rounds
    Consistent pace. Bar loading is intended to be light.
    Rx+: @42.5/30kg

  • Conditioning Workout

    3 RFT:
    15 OHS @40/30kg
    50 DU

    Time cap 5min

  • Hang snatch Strength

    Outside class warm up:
    4 rnds, 20s. each, 10s. rest b/w
    negative handstand
    high bar pull down with a band
    Banded step back lunge L
    Banded step back lunge R

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Hang snatch
    2-2-2-2-2
    - Keep it technical
    - Perform to squat
    - This is class programming

  • Road to strict Hspu Workout

    OTM10
    Joka minuutti yksi hallittu, mahdollisimman hidas negatiivinen toisto ja pään alle tarvittaessa koroketta.
    Lisää toistoja kun koroketta pään alle ei tarvita.

  • Double Duo Workout

    For time
    10-8-6-4-2 Thrusters 60/40kg
    50-40-30-20-10 Double Unders

    Rest 90sec

    21-15-9-6-3 Wall Balls
    50-40-30-20-10 Double Unders

  • 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