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

  • 11.7.2023 BasicWod Strength

    Back Squat

    5-5-5-3-3-3

    Go Every 3:00

  • Conditioning Workout

    5 rounds:
    10 Alt. DB Hang Power Snatches 20/15kg
    10 T2B
    20 DU

  • Partner Wod Workout

    With partner (U go, I go)

    50 Devils presses
    50cal Bike
    60 Alt. DB Snatches
    40 Cal Bike
    70 Burpee Box over
    30 Cal Bike
    80 DB Walking Lunges
    40 Cal Bike
    90 Wall Ball
    50 Cal Bike

    RX: 1x22,5/15kg

    -Split the reps however u like
    - Time cap 35min

  • 28.7.2023 Workout

    LIGHT WEEK 2/4

    OMATOIMI LÄMMÖT n. 10-15min

    *peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

    esim.
    peruslämpö: soutu/pyöräly/askelkyykky jne.
    avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
    aktivoivat: selkä, vatsa, pakarat, takareidet

    PAUSE OHS BALANCE *pause 3sec bottom position
    4x3@barbell with banded & weight, rest between sets 2min

    NINJA POWER CLEAN + FRONT SQUAT + PUSH PRESS
    1+2+3@barbell, 4[1+2+3]@up to 60% jerk-%, rest between sets 2min

    PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh - full foot
    3x4@60% sn-%, rest between sets 2min

    PAUSE FRONT SQUAT *pause 2-3sec in the down position, GO UP FAST!!!
    3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

    RDL *jerk-grip
    2x5-7@RPE8, 2-3 reserve for reps, rest between sets 3min

    SUPERSET: quality

    2-3 rounds:
    6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
    12 GOOD MORNING
    10 PULL UP *myötäote
    6 SQUAT JUMP

    Rest between rounds 2min

  • 29.7.2023 Warmup Workout

    8 - 12 Minutes Of :

    2:00 Cardio
    0:30+0:30 Pigeon Pose
    0:30+0:30 Banded Lats Stretch
    1:00 Banded Walk
    5 Squat Jumps

  • 28.7.2023 Big Shoulders Workout

    Pike Push-Ups ( Deficit ) 4 x 10. Rest 2:00

    4 x ( 6 + 6 ) Scull Crushers. Rest 2:00

    4 x 16, Biceps Curls. Alternating

    Strict Pull Ups 4 x 4 AHAP. Send Off 2:30

  • 28.7.2023 Warmup Workout

    Row 3:00
    0:30 Pass Trough
    2 Wallwalks
    7 Hang Muscle Clean
    5 Shoulder Press
    Row 3:00
    0:30 Banded Pull-apart
    4 Wallwalks
    7 Hang Muscle Clean
    5 Shoulder Press

  • OPTIONAL ACCESSORY Workout

    10-20min easy pace cooldown, E3MOM 10-20 GHD sit up

  • Extra Credit 28-07-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 As + Ts + Ys* w/LIGHT Weight*
    5/5 Sciatic Nerve Floss
    15 Empty Barbell Curls
    *1 Rep = A + T + Y
    -Rest as Needed b/t Sets-

  • CFPORVOO WOD 28.7.2023 Workout

    45 min PK
    30s plank hold
    30s+30s side plank hold
    400m jog
    40 cal airbike easy
    30s bottom of the squat
    100 rope jumps
    15 light kb-swings
    15 bicep-curls with barbell
    15 barbell rows
    400m jog