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

  • Äitienpäivän pari-endurance Workout

    In pairs for time:

    110 air squats
    100 cal row
    90 DU
    80 medball sit-ups
    70 wallballs 9/6
    60 HSPU
    50 clean&jerk 70/50
    40 burpee over partner
    30 pull ups
    20 thrusters 70/50
    10 wall climbs

    TC: 40 min

  • CFPORVOO WOD 7.5.2022 Workout

    7 min AMRAP
    10 burpees
    25 DU

  • Hip thrust 6x4 Strength

    Hip thrust 6x4

  • Burptacular Workout

    10-9-8-7-6-5-4-3-2-1
    Burpee
    Thruster 25kg/40kg
    Burpee
    SDLHP
    Burpee
    KB swing 24/32

  • Push Press Strength

    Build to Heavy Single
    Then...
    1 Set of Max Reps @ 80% Heavy Single

  • Front Squat Strength

    Build to Heavy Single

  • MAYFLY PRO TRACK Workout

    A,
    Buy in:
    60/48 Bike Erg Calories
    Complete as many rounds as possible in 20 mins of:
    6 Strict Toes-to-bars
    12 Kettlebell USA Swings 32/24kg
    18 Goblet Walking Lunges, 32/24kg
    Buy out:
    60/48 Bike Erg Calories

    You will want to pace the bike leading into the 20 minute AMRAP. The AMRAP has relatively low reps and should be something that you can cycle through with quality pacing. The kettlebell swing should be accomplished in no more than two sets along with the goblet walking lunge.

    B,
    Every 1 min for 10 mins, alternating between:
    20/17 Row Calories
    Handstand Walk, 15m

    C,
    3 rounds for quality of:
    15 WY Shoulder Accessories
    12 Scap Push-ups
    12 Scap Pull-ups

  • Accessories Workout

    3 rounds for quality:
    30m Farmers Carry
    30m Skillmill Sled Push (10/9)
    30m Double KB Front Rack Carry
    30m Sandbag Carry
    - Ahtlete choice on load
    - Rest as needed

  • Tuesday 3.5.22. Workout

    Warm Up
    3 times with cardio machine 40s easy + 20s moderate + 10s fast / rest 20s bwn
    then
    Squat and Overhead/Front Rack Mobility
    then with barbell 2 times through
    3 snatch grip RDL + 3 snatch high pull + 3 muscle snatch + 3 tempo ohs (pause 2s)
    at bottom + 3 power snatch (pause 2s on catch) + 3 pressing snatch balance
    rest 30-45s
    3 clean high pull + 3 hang muscle clean + 3 tempo FS + 3 tall power clean + 3 hang
    squat clean
    rest 30-45s

    Weightlifting
    8 sets
    Segment Snatch + Pause snatch @50-70% of 1rm
    Go every 60-90 seconds

    rest few minutes and climb to start weight for PC + HSC

    8 sets
    Power Clean + Hang squat clean (below knee) @50-70% of 1rm
    Go every 60-90 seconds

    1-2 sarjaa samalla painolla, tee nostot pienillä korotuksilla kerralla 2.5-5kg.
    ELI TEHDÄÄN 1 SEGMENT SNATCH JOSSA SIIS PAUSE ALKUVEDOSSA POLVELLA JA SIITÄ TEMPAUS, EI TARTTE PITÄÄ 2SEC STOP ALHAALLA. sit perään toinen snatch jossa on stop 2sek alhaalla.
    Pause Snatchissa vastaanotto asennossa hae tasapaino ja 2 sek pysäytys vähintään
    ennen ylös kyykkäämistä.

    MIDBODY WORK AFTER WEIGHTLIFTING
    3 SETS
    40S ON / 20S OFF
    PLANK HOLD
    SIDE PLANK (R)
    SIDE PLANK (L)
    HOLLOW BODY HOLD / BOAT HOLD

  • Basicin nopeet lähöt Workout

    3min amrap
    5cal echo bike
    5 burpee

    3min rest

    3min amrap
    8cal bike
    10 Db snatch

    3min rest

    3min amrap
    6cal ski
    8 Knee raise

    3min rest

    3min amrap
    8cal row
    8 jumping pull-up