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

    Every 5 mins x 3 sets
    400m run
    20 alt. dumbbell snatches@22,5/15 kg
    50 double unders

    Goal: at least 1 min rest each round

    -rest 5 mins-

    3 rounds for time
    25 burpees
    25 USA swing@24/16 kg
    25 sit ups

    Time cap: 12 mins

  • BARBELL KLUBBEN 18.7.2024 Workout

    Tiistai 18.7.23
    K2
    Päivä 6

    A.1) Power snatch +Dip snatch
    5×1+1

    B.1) Hang snatch above knee
    6×2 @75-80%

    C.1) Power clean +power jerk
    5×1+2 @80%

    D.1) Snatch grip deadlift
    Build to 3rm

    E.1) Supinated barbel row
    3×15

  • 17.7.2023 muu ohjelma Workout

    DELOAD WEEK 1/4

    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

    MUSCLE SNATCH *päkiälle + SNATCH PUSH PRESS + OHS
    5[4+4+4]@light, rest between sets 2min

    SLOW PULL NINJA POWER SNATCH + SLOW PULL NINJA SNATCH (ninja = no feet)
    *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power snatch and full snatch - ninja = no feet

    3-4[1+1]@40-50% sn-%, rest between sets 2min

    FRONT SQUAT - JERK *valitse haluamasi työntötyyli (saksi, raaka, kyykky) tee etukyykky ja samaan vauhtiin valitsemasi työntö
    3-4x2@30-40% jerk-%, rest between sets 2min

    PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh - full foot
    4[1+1]@50% sn-%, rest between sets 2min

    KEHONHUOLTOA

  • 18.7.2023 Back Squats Strength

    5 Sets of 8

    Start @50% and Build in Heavy. Not max.

    Go Every 3:00

  • 18.7.2023 Warmup Workout

    Banded Lat Stretch 1:00 + 1:00
    Banded Triceps Stretch 1:00 + 1:00
    0:30 Active Spiderman
    0:30 + 0:30 Pigeon Pose

    2 Rounds :

    2:00 Echo Bike
    10 Cossack Squats
    5 Box Jumps

  • 5 kierrosta Workout

    5 kierrosta

    400m soutu/hiihto 800m pyörä
    100m Farmari kävely yhdellä kahvakuulalla tai käsipainolla (raskas paino)
    200m Juoksu
    10 yleisliike käsipainon tai kahvakuulan yli

    Aikaraja 40 min

  • 17.7.23 Workout

    FOR TIME:

    4 rounds:
    300m run/ 1k, 800m bike/ 550, 400m row
    10-9-8-7
    devils press @2x22/14kg
    push press

  • OPTIONAL Accessory Workout

    2-3rounds:

    10 barbell good morning
    10+10 Db seated press
    20 banded pull apart

  • CFPORVOO WOD 17.7.2023 Workout

    3 rounds for quality
    10 pistol squats
    5 strict T2B
    8 butterfly pull ups / butterfly kips
    5m + 5m HS walk, turn after 5m. 40 Shoulder taps

  • MAYFLY PRO TRACK Workout

    A,
    4 rounds for time of:
    Farmer Carry, pick load, 15m
    7 Sandbag Bear Hug Squats, pick load
    Rest 2 mins

    B,
    "Annie with Cleans"

    For time:
    50 Double Unders
    50 Sit-ups
    10 Hang Power Cleans @61/43kg
    40 Double Unders
    40 Sit-ups
    10 Hang Power Cleans
    30 Double Unders
    30 Sit-ups
    10 Hang Power Cleans
    20 Double Unders
    20 Sit-ups
    10 Hang Power Cleans
    10 Double Unders
    10 Sit-ups
    10 Hang Power Cleans

    Goal: Sub 12 mins

    C,
    Tabata R Lateral Med Ball Toss, pick load
    Tabata Double Kettlebell Front Rack Hold, pick load
    Tabata L Lateral Med Ball Toss, pick load
    Tabata Arms Overhead Hip Hinge Hold