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

  • Monday Workout Workout

    5 sets
    15/12 calories of rowing
    15m farmers hold lunge walk steps @12.5-15/20-22.5kg's
    4-5 bar mu or 8-10 C2B Pull ups
    rest 2 min bwn sets.
    Keep row Fast, steady pace on lunges, maybe drop db for short "grip break" on half way when turning around. Try to go unbroken on gymnastic movement. time target 2,5 min, cap 3,5 min.

  • Monday Weightlifting&Strenght Workout

    Weightlifting
    Snatch Push Press+ OHS:
    - (5+1) x 2 sets @ 70-80% 1RM Snatch
    - (3+1) x 3 sets @ 80-90% 1RM Snatch
    Rest 1.5-2 minutes between sets

    Snatch Hihg Pull + Power Snatch + Squat Snatch
    2 sets (2+1+1 reps) @70-75% of 1rm
    2 sets (1+1+1 reps) @80-85% of 1rm

    Back Squats 5x5 reps
    build up to 80-85% of 1rm on last set.
    rest 2 min bwn sets.

  • Juoksuohjelma, viikko 10, Harjoitus A Workout

    Yhteistreeni 2.8. klo 19 Hallipussissa, 60min:
    Testijuoksu:
    - Lämppä: 10min kävely/hölkkäpätkät + nivelavaukset
    - Peli, suunnanmuutoksia, spurtteja 10min
    - Avausvedot: 3x 80m reipas juoksu/kävely, kävelypalautus.
    - Testijuoksu: Juokse tai kävele Hallipussin ympäri 1-3x (kierros 1,7km) mahdollisimman nopeasti. *VAIHTOEHTO: jos käytössäsi on sykemittari, pyri tekemään tasainen veto valikoidulla sykealueella. Sykealue 5-10 lyönnin sisällä. Testin intensiteetti voi tällöin olla matalampi, mutta toimii valitun alueen rajatestinä. (Kirjaa lopussa siis ylös tavoitesykealue, toteutunut keski- ja maksimisyke sekä aika).

  • Ma 2.8.2021 perus: kyykky Strength

    Kyykky 5x1 (80-85-90-95-100%)

    Walk’outs 2-3x1 (110-120-130%)

    Vatsarutistukset 100 toistoa

  • Sunnuntai 1.8. Workout

    1x400m (-4-6s)
    Rest 4 min

    2x800m (-12-0s) /2x600m (-10-0)/1x1200m (-8-0s)
    Rest 1:1

  • "High Octane" Workout

    EMOM 6:
    0dd: 15/12cal Row
    Even: 6 Bar Over Burpees + 5 Power Snatches 40/28kg

    Rest 3min

    EMOM 6:
    Odd: 15/12cal Row
    Even: 6 Bar Over Burpees + 5 Power Snatches 35/25kg
    - Add 2 burpees every round. So it's 6, 8 and 10.

    Scaled:
    Scale the number of burpees to your level.

  • Snatch Strength

    3x3 Snatch Deadlifts @40-50%

    3x3 Snatch High Pull w/ Pauses @40-50%
    - Pause below the knee and on top of the knee

    3x3 Snatches @70-75%
    - Rest 2min btw

    % Based on 1RM Snatch

  • CFPORVOO WOD 31.7.2021 Workout

    15 CLEANS 50kg/35kg

    300m RUN

    12 CLEANS 60kg/40kg

    300m RUN

    9 CLEANS 70kg/50kg

    300m RUN

    6 CLEANS 80kg/55kg

    300m RUN

    3 CLEANS 90kg/60kg

    300m RUN

  • For time Workout

    4 Rounds: 
    15 Deadlifts (60/40kg)
    12 C2B
    9 Push press (60/40kg)

    Directly Into...

    1,500 Meter Row

    (Time cap: 18min.)

  • Saturday Metcon2 Workout

    After this take warm up for snatching and double unders/hs walk or wall walks

    Workout Definition
    For time
    100/80 Calorie bike erg
    Start with and Every 2 minutes perform 6 tng power snatches @42.5/30kg to start minute on the minute until the 100/80
    calories are complete
    -Rest until 10:00
    50-75m Handstand walk or 15-20 wall walks
    Start with and Perform 30 Double Unders Every Minute on the Minute
    time cap 20 min.

    Score is total time of both metcons. Use air bike 80/60 calories if bike erg is not available.