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

  • GS day 2.3 Strength

    Front squat
    5x5@80% of 1RM

    • rest as needed
    • spend good amount of time doing warm up sets of:
    • 15, 13, 11 and 9
    • you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

  • 24.4.2021 CF Workout

    Snatch

    1 x 2 x 70%, 1 x 2 x 75%, 1 x 80%, 1 x 85%, 3 x 1 Heavy Single

    Clean & Jerk

    2 x (1+1) x 70%, 2 x (1+1) x 75%, 1+1 x 80%, 1 + 1 x 85%, 1+1 x 90%

    Back Squat

    1 x 5 x 65%, 1 x 5 x 70%, 1 x 4 x 75%, 2 x 3 x 80%

  • For quality Workout

    4 RNDS for quality

    2-5 bar muscle up
    7 BB back squat jump

    • scale Mu to low bar
    • squat jump must be light and explosive, choose weight accordingly.
    • rest as needed between rounds

  • AMRAP's Workout

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 5 Power Snatches 60 / 40 kg

    Rest 5:00

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 10 Power Snatches 40 / 30 kg

    Rest 5:00

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 15 Power Snatches 35 / 25 kg

  • Run/Row/Bike conditioning Workout

    A.
    Easy Run/Row/Bike: 5-8min.
    Include 3x ~30s. Hard/Moderate pace sprints.
    + Mobility

    B.
    Run / Row / Bike
    8x4min.
    Walk/Rest 2min. btw sets.

    • Ohjeistus:

    • Lisää hieman tempoa viime viikkoisen, mutta Pyri pitämään tasainen vauhti ilman hyytymistä.

    • Syke: ~75-85%

    C.
    Cool down
    5-8min
    + Mobility

  • Ultimate lonely jyystö Workout

    30min amrap

    5 x t2b
    40m kb farmer carry
    10 x wall balls
    20cal row

  • Wednesday workout 2 Workout

    Workout 2
    For quality
    2 sets for quality, not for time :
    9-6-3 reps of :
    sandbag over shoulder / heavy double db snatches
    18-12-6 reps
    toes to bars
    rest 1:1 bwn

    Keep 80% effort on todays metcons, we had rough day yesterday so dont want to burn yourself too much.

    Sandbag over shoulder movement, iift the back against our abs, the focus on stronght hip extension to get
    that bag over shoulder, of course helping a bit with your hands.
    On toes to bars try to get longer sets and rest enough bwn reps to get that "big set"

  • CFPORVOO WOD 21.4.2021 Workout

    5 rounds
    3 front squats 80%, 1RM
    30 shoulder taps

  • 10 rounds for quality Workout

    option 1
    40 DU's
    7 HSPU
    7 Butterfly pull up
    14 air squat

    option 2
    40s. DU practice
    3-5 HSPU
    3-5 kipping pull up
    14 air squat

  • Wednesday 14th April 2021 Workout

    Strength

    Deadlift

    Build up to a 12RM

    Accessory

    3 sets of

    10 hanging leg raise or strict toes to bar
    10 single legged deadlift

    Workout

    20 russian swings
    10 press ups
    20 russian swings
    9 press ups
    20 russian swings
    8 press ups

    keep going until you get to 1 press up