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

  • 25.4.2020 Home Workout Workout

    Tall Split Jerk

    8 x 4

  • CFPORVOO WOD 26.5.2020 Workout

    10 min AMRAP
    300m run
    10 floor prsses 60kg/40kg

  • Back Squat Strength

    4 x 6

    Rest 1min btw sets

    Quality first!

  • WOD 1 Workout

    EMOM 15
    min 1 : deadlifts x 6-8 reps @40-60% (increase weight each round 5%)
    min 2 : strict ring dips or Push ups x 6-8 reps
    min 3 - strict toes to bars x 6-8 reps (scale to kip ttb or knees to elbows)

  • Warm up Workout

    3 rounds
    1:00 machine
    10 walking lunges
    5 burpees
    5 power clean, increase weight each round,start with barbell

  • Deficit HSPU Workout

    B.

    Deficit HSPU
    5x1

    Rest 2-3min.

    • Ohjeistus:
    • Etsi raskas 1 toiston sarja.
    • Suorita liike tiukkana, ilman kippiä.
    • Etene nousevin korotuksin tai kaikki samalla.

  • Crazy 8! Workout

    5 Min bicep blast
    8 half bicep curls
    8 half curls from the top
    8 full curls

    20/15kg Bar
    Rest 30 secs between sets
    Repeat x3
    Standard grip
    Close grip
    Reverse grip (overhand)

  • E6MOM x 9 (54min, 3 rounds) Workout

    E6MOM x 9 (54min, 3 rounds)

    Row/Airbike/Bike/Ski for 54min (you can choose several machines or go with just one). Every 6th minute alternate between A, B, and C. Workout starts with A.

    A: 3 rounds of “Cindy”
    B: 2 rounds of “Macho Man” 
    C: 1 round of: 50 DU + 20 GHD Sit-Up

    Overall RPE 3 to 4. Machines with RPE 3 (and nose breathing only if wanted)

    If you are short on time, you can do 2 rounds (36min).

    Target: repeatable pace!

    One round of “Cindy” is:
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    One round of “Macho Man” is:
    3 Power Clean
    3 Front Squat
    3 Jerk

    Loadings:
    Rxd: 60/40kg
    Masters: 50/35kg
    Tailored: 40/30kg

  • ”Athlete's Foot" Workout

    5 Rounds:
    1 Minute Box Jumps
    1 Minute Toes to Bar
    1 Minute Kettlebell Swings 24/16
    1 Minute Rest

  • For time Workout

    21 Power Clean and Jerks (70/47.5)
    100 DU's
    21 Power Clean and jerk (70/47.5)
    100 DU's

    • On the Minute: 8 Wallballs
    • Start with a wallballs

    (Time cap: 18min.)

    • Ohjeistus:
    • Suorita 8 seinäpalloja joka alkava minuutti.
    • Aloita pallosta.
    • Jatka rinnallevetoja ja tuplien toistoja aina siitä mihin jäit.
    • Kuorman tulisi olla sellainen, että kykenet suorittamaan ~10+ toistoa yhteen putkeen freessinä, (~60%/CJ 1rm.).
    • Skaalaa kurmaa/toistoja tarvittaessa.