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

  • 12 Min AMRAP; Workout

    15m HSW (2×7.5m) 3-5 wall climbs
    5 squat cleans 80/50kg

  • Pull up technique Workout

    Kipping, butterfly technique.

    Then

    12 Min EMOM;
    1. 5-15 pull up
    2. 5 75/60 cm box jump.

  • Warm up Workout

    Warm Up
    3 min cardio machine (increase pace each min a bit)
    then
    With red or blue band
    30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
    with miniband :
    15+15 banded side steps
    10+10 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech
    then
    2 rounds with barbell
    3 high hang power snatch + 3 hang power snatch + 3 power snatches
    rest 1 min bwn
    then warm up lifts and start :

  • CFPORVOO Split jerk WEEK 3 Strength

    Split jerk 3x5x60%, 2x2x80%

  • Strength 11-12-2020 Strength

    Floor Press: 1RM in 9 sets. Rest 2:00
    - Option: 5 x 5, adding weight each

  • 6.12.1917 Workout

    20min Amrap

    6 c&j @60/40kg
    12 box jump
    19 air squat
    17 sit up

  • Olympic Lifting 08-12-2020 Strength

    Push Jerk + Split Jerk
    5 x 1 + 1 @75%, every 90s.

    • A little increase from last week.

  • Axle deadlift Strength

    Max effort axle deadlift
    (5-4-3-2-1)-1-1-1
    2min rest
    Proceed by following steps:
    5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
    At this point extend your rest to 2min between sets.
    1st. 1r @ 95%
    2nd 1r @ 100%
    3rd 1r @ +100% (new pr attempt)
    Do not overestimate the weights on last set.
    Be smart! For real!

  • 12 Min AMRAP Workout

    12 Wall balls
    9 T2B
    3 Ring MU.

  • 13.11.2020 Workout

    Open Workout 13.3

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (9kg to 10' target)
    90 Double-unders
    30 Ring Muscle-ups

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (6kg to 9' target)
    90 Double-unders
    30 Ring Muscle-ups

    Ei skaalata!