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

  • Open 23.3 Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    TEST VARIATIONS
    Rx’d (16-54)
    ♀ Snatch- 65, 95, 125, 155 lb
    ♂ Snatch- 95, 135, 185, 225 lb

    Scaled (16-54)
    ♀ Scaled wall walks, single-unders, hand-release push-ups, snatch- 45, 65, 75, 85 lb
    ♂ Scaled wall walks, single-unders, hand-release push-ups, snatch- 65, 95, 115, 135 lb

    Teenagers 14-15
    ♀ Snatch- 45, 65, 75, 85 lb
    ♂ Snatch- 65, 95, 115, 135 lb

    Scaled Teenagers 14-15, Scaled Masters 55+
    ♀ Scaled wall walks, single-unders, hand-release push-ups, snatch- 35, 55, 65, 75 lb
    ♂ Scaled wall walks, single-unders, hand-release push-ups, snatch- 45, 65, 85, 95 lb

    Masters 55+
    ♀ Wall walks, double-unders, kipping handstand push-ups, snatch- 45, 65, 75, 85 lb
    ♂ Wall walks, double-unders, kipping handstand push-ups, snatch- 65, 95, 115, 135 lb

  • Marian tanssit Workout

    ☘️🌸☘️💮☘️🌹☘️🌺

  • CFPORVOO WOD 4.3.2023 Workout

    Row intervals with 2 min rest
    500m
    400m
    300m
    200m
    100m

  • EASY: Short intervals Workout

    E2mom x4:
    8 sdlhp + 6 bob

    Target: work <60s.

  • Torstai 2.3.23. BASIC Workout

    Warm Up
    2 rounds
    1.5 min air bike, row, run, bike
    10/10 glute bridges
    10 gtoh + halo
    10 goblet squats

    then some squat mobility and start warm up sets

    Strenght (20-25mins)
    Back Squat 4x8 reps, building in weights
    Front Squat 3x5reps @mod weight
    rest 2-3 min bwn sets

    Metcon
    8 min amrap
    8 db snatch or kb snatch from floor
    8 weighted reverse lunges
    8 burpee
    target = 4-6 rounds!

  • Conditioning Workout

    For time:
    100/80 Erg Bike Calories
    Rest 4 mins
    70/50 Erg Bike Calories
    Rest 3 mins
    50/40 Erg Bike Calories
    Rest 2 mins
    50/40 Erg Bike Calories

    Pacing
    100 calories- 10 min pace/moderate effort
    70 calories- 5 min pace/faster effort
    50 calories- 3-5 min pace/fastest effort

    There are certainly anaerobic threshold intervals, however, you should feel in control and be able to respond to a question in 2-3 words. This is not a 9/10 workout.

  • Treeni 3 Workout

    Omavalintainen lämmittely n.10min
    Easy pace Metcon
    50-60 min light run / fast walking @55-65 of max hear rate
    tai
    50-60 min perinteinen hiihto @55-65% of max hear rate
    tai
    50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
    of max heart rate.

    OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

    Grip Strenght
    3 rounds
    40-60s plate around world
    then
    3x20/20 forearm supported wrist extension @very light
    weight.

  • 1.3.2023 Workout

    MEDIUM WEEK 9/13

    WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    3x *one side
    MOUNTAIN &
    CHAIR POSE &
    STANDING BACKBEND &
    HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
    1-LEG GLUTE STRETCH with THORACIC ROTATION

    8-10x
    ALTERNATING ARCHER PULLs/ROWs w/ thera banded

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

    3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
    3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
    3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
    3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL *full foot / on the toes

    2x 1+1+1 SNATCH DROP *45° + 90° + full squat
    2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
    2 SNATCH

    TALL POWER SNATCH + TALL SNATCH
    1+1@up to 50% sn-% pal 1min

    --

    BLOCKS SNATCH *2cm off the floor
    2@88%, 1@90%, 1@93%, 2@85%, 1@88%, 1@90% pal 2min

    BACK SQUAT + JERK SPRING
    3[3+3]@80% pal 2-3min

    CLEAN PULL *first reps full foot
    4x2@100-110% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-30@weight CROSS-CHOP
    10@weight REVERSE HYPER
    8@weight 1-LEG GLUTE BRIDGE

  • Deadlift waves Strength

    500m row
    8 min
    4 kb wind mill e/s
    5 banded deadlift
    2 wall walks

    Deadlift waves
    5-3-1 Deadlifts, 75/80/85% 1RM, r
    est between sets is time it takes to change plates
    -- Rest 4 mins --
    5-3-1 Deadlifts, 77.5/82.5/87.5% 1RM, rest 2 mins between sets
    -- Rest 4 mins --
    5-3-1 Deadlifts, 80/85/90% 1RM, rest 3 mins between sets

  • short conditioning Workout

    10 Min AMRAP

    12 Handstand Push Ups
    9 TTB
    6 Front Squats

    @60/42.5