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

  • Conditioning Workout

    4 rounds:
    250/200m Ski
    :45 Sandbag Bearhug Carry 30m + Hold the remaining time 60/40kg
    250/200m Ski
    - Rest 1min btw rounds

  • JERK Strength

    3x2 (70-80%)
    4x1 (build heavy)

  • CFPORVOO WOD 25.7.2023 Workout

    3 rounds for quality
    3 bar MUs
    5 handstand half turns
    6 alternating hollow to pistol squat
    10 power wheel roll outs

  • Speed work Strength

    A1) Explosive box back squat 3x4x70%
    A2) Triple broad jump 3x2
    A3) explosive push ups 3x6
    A4) Single leg Bounces 3x(5+5)

  • 25.7.2023 Power Clean Complex Strength

    3 Position Power Clean. Build in 13 minutes Heavy Complex

    High Hang - Hang - Floor

    • Don't drop the bar between lifts.

  • 24.7.23 Strength

    FRONT SQUAT 5/5

    4 reps
    15s rest
    4 reps

    -rest 90s

    3 rep
    15s rest
    3 rep

    -rest 90s

    2 rep
    15s rest
    2 rep

    -rest 90

    1 rep
    -rest 90s and add weight
    1 rep

    Nyt viimeisellä kerralla haetaan etukyykyn ykkönen. Eli muuten normaalilla kaavalla, mutta viimeisissä ykkösissä pidä ensimmäisen toiston jälkeen kunnon tauko ja lisää painoa viimeiseen toistoon.

  • Kesäpäivä Kisat Workout

    Fiiliksiä päivästä!

  • Omatoimitreeni Workout

    Omatoimitreeni 22.7.2023

  • 22.7.2023 AMRAP 15 Workout

    30/21 Calorie Echo Bike
    20 Thusters 35/25kg
    10 Bar Muscle Ups

    • Our first focus should be on the muscle-ups as these are a big separator. If you have the capacity to go for 10 unbroken or 6-4 lets go for it here and strategize the other two movements around that. If more sets are needed we may need to push the other 2 movements a bit more to compensate.

    • Lets aim 1-3 Sets on the thrusters. Again, this will come down to what your bar muscle-up sets look like.

    • The Echo will be the movement where we catch our breath a bit.

  • 220723 Lauantai Workout

    DELOAD WEEK

    A) Bar muscle-up technique

    B) 3 rounds
    2min easy row
    Every 30s for 2min: 2-4 bar muscle-up
    2min easy row
    Every 30s for 2min: 4-6 DB thruster 22,5/15