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

  • 5x3 Touch and Go Power Snatches Strength

    5x3 Touch and Go Power Snatches

    • Rest about 2 min between sets
    • Work up to heavy 3RM, but only as heavy as FORM allows!

  • Weightlifting - Snatch Workout

    Strength (load)

    EMOM for 12 minutes of: 2 hi-hang snatches.

  • CFPORVOO WOD 8.3.2021 Workout

    10 min EMOM
    3 cleans + jerk 75g/50kg

  • Lauantai 3.3. Workout

    Open prep
    For Time
    50 Double unders
    25 Deadlift 80/55kg
    100 Double unders
    15 Deadlift 100/70kg
    150 Double unders
    5 Deadlift 120/85kg

  • Lauantai 6.3. Strength

    Deadlift 3x3 (dead stop)
    1@ 75%
    1@ 80%
    1@ 82,5%

  • Strength and Stability Workout

    3 Sets for Quality of
    10-15 Ring Rows
    15 Double DB Benchpress
    50m Double DB/KB Overhead Walk, challenging DBs/KBs

    Rest as needed between sets

  • Speedy metcon Workout

    6x (3 of each)
    Alt. A and B

    A. 15/12 Cal.
    10 Toes-to-bar
    6+6 DB Single Arm Hang Clean & Jerk 22,5/15kg

    Rest 90sec before A

    B. 15/12 Cal.
    10 Handstand Pushups
    6 Devils Presses 2x22,5/15kg

    Rest 90 sec before B

  • Squat Snatch Strength

    Squat Snatch

    EMOM x9

    Add loading by feel and find heavy of the day with 2 final lifts.

    Then 

    Every 45sec x7

    Squat Snatch @75-85%. All lifts with same loading.

  • Optional Accessory GYMNASTICS by Erik Niemi Workout

    Slow lower to hollow + hollow rock video
    -3 x slow lower + 5-10 rocks
    -with PVC pipe

    Hanging hollow press with box, 3 x 5 video
    -start from neutral hang & feet on the side of the box
    -engage lats and press to hollow
    -hold for a few seconds

    Jumping lat pulldowns, 3 x 5-10 video
    -with a low bar or standing on box
    -start from arch position with arms straight
    -jump into hollow and press down on bar
    -believe you can fly

    Jumping bar MU, 3 x 5-10 video
    -with a low bar or standing on box
    -start from arch position with arms straight
    -try to go around the bar and pull down with arms straight before the turnover

    ADVANCED

    Slow lower to hollow + hollow rock video
    -3 x slow lower + 5-10 rocks
    -with PVC pipe

    Hanging hollow press with box, 3 x 5 video
    -start from neutral hang & feet on the side of the box
    -engage lats and press to hollow
    -hold for a few seconds

    Jump to bar & straight arm kip, practice for 5 min video
    -jump to bar in with toes in front (pike)
    -tight arch in end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms

    Jump to bar & MU, practice for 5 min video
    -single reps
    -tight positions
    -legs together and straight
    -try to get a high catch in the MU

  • C&J Strength

    C&J (2/3)

    Every 60-90sec x9

    1-3@RPE 3+
    4-6@ RPE 4
    7-9@RPE 4+ (88-95% of 1rm)

    Add 2,5-5% compared to last week.