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

  • CFPORVOO Front Squat Week 1 Strength

    10x60 %
    8x 70 %
    6x 75 %
    4x 80 %

  • 3.9.2021 ( Partner Row ) Workout

    Row with partner in 17 minutes max. Calories.

    • Every 2 min perform 5 synchro Burpees .

    You can change rower as you like.

  • Bodyweight 24-03-2022 Workout

    1)
    Strict Pull-ups: 2 x max. Rest 1:30
    Option: Partner or Self-Assisted Pull-up

    2)
    Handstand Push-up: 2 x max. 1:30
    Option: Box Pike or Pike or DB Shoulder Press with a weight that allows 5-10 reps on the first set

    3)
    Strict Chin-ups: 2 x max. Rest 1:30
    Option: Partner or Self-Assisted Chin-up

    4)
    Push-ups: 2 x max. Rest 60-90s
    Option: Incline push-ups at an angle that allows 10-20 reps on the first set

  • 12.3.2022 Open Workout 22.3 Workout

    Open Workout 22.3

    Foundation:

    For time:
    21 bent-over rows
    42 jumping jacks
    21 thrusters
    18 jumping chin-over-bar pull-ups
    36 jumping jacks
    18 thrusters
    15 jumping chest-to-bar pull-ups
    30 jumping jacks
    15 thrusters

    Time cap: 12 minutes

    Scaled :

    For time:
    21 jumping chin-over-bar pull-ups
    42 single-unders
    21 thrusters (weight 1)
    18 chin-over-bar pull-ups
    36 single-unders
    18 thrusters (weight 2)
    15 chest-to-bar pull-ups
    30 single-unders
    15 thrusters (weight 3)

    30/20kg, then 38/25kg, then 47/30kg

    Time cap: 12 minutes

    RX´D

    For time:
    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    43/30kg, then 52/34kg, then 61/38kg

    Time cap: 12 minutes

    Time or Reps.

  • "MR. BLISTER" Workout

    EMOM 30:
    Minute 1: 9 Toes to Bar + Max Push-ups
    Minute 2: Calorie Row / Bike / Ski
    Minute 3: Rest

    Score: Total Reps of Push-ups + Row Calories

    Light Option

    EMOM 30:
    Minute 1: 9 knees up + push ups (30-40sec work)
    Minute 2: 30-40 sec Row / Bike / Ski
    Minute 3: Rest

  • 21-18-15-12-9 Workout

    For time
    21-18-15-12-9 reps
    Overhead Squats 42,5/30kg
    Toes-to-bar

  • 3 kierrosta keskivartaloa Workout

    3 kierrosta

    10+10 kahvipannutaivutus seisten
    20 vatsakierto

  • Power snatch Strength

    E30s x 20

    1 power snatch (70-85% of daily 1rm)

  • Partner workout Workout

    Metcon (quality)

    With partner AMRAP in 30 minutes of:

    10 DB Snatches 22,5/15kg DB
    10m Walking lunges with DB’s in farmers carry
    10 Strict T2B
    10m Walking lunges with DB’s

    *YGIG

    Pariharjoitus. Harjoitus kehittää voimakestävyyttä sekä vauhtikestävyyttä.

    Tavoitteena tehdä omalla vuorolla toistot ja liikkeet putkeen ilman sen pidempiä taukoja.

    Hyvin onnistuneessa harjoituksessa pysyt koko ajan liikkeessä. Oma työosio pitäisi tuntua siltä, että vaikka hallitset liikkeet hyvin, niin olet jokaisen kierroksen jälkeen hieman hapoilla.

    Räätälöi tarvittaessa painosta, T2B voit räätälöidä liikkeestä tai laskea toistomäärää esim. 5 toistoon.

  • Snatch high pull Strength

    Snatch high pull 5x2