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 WOD 1.7.2022 Workout

    20 min EMOM
    1. 12 pistol squats
    2. 12 burpees
    3. 12 box jump overs 60cm/50cm
    4. 12 dumbbell thrusters 2x22,5kg / 2x15kg
    5. 30 hollow rocks

  • Clean and Jerk Strength

    Clean and Jerk
    Every 1:45 x 6

    1) 3 reps
    2) 3 reps
    3) 2 reps
    4) 2 reps
    5) 1 rep
    6) 1 rep

    Build to 80% max
    Squat or Power

  • POWER CLEAN Strength

    EMOM x 10

    2 power clean (65-75%)

  • 31.1.2025 Snatch Strength

    Snatch – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

    Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
    Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
    Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

    Rest 1:00-1:30 between sets
    Rest 2:00 between waves

    – Each wave consists of 3 sets (triple, double, single).
    – Drop the bar between each lift in the set

  • EMOM 25' Workout

    EMOM 25'
    (5 rounds)

    a) Pull Up / Rope Climb
    b) Wallball
    c) Rope Jump
    d) Box Step Up w/ Fitnessbag
    e) Rest

  • Strength Workout

    Every 2:30 mins for 10 mins do:
    12 Seated Dumbbell Strict Press, pick load
    12 Inverted row

    Choose weights that are challenging for 10-12 reps, but always leave 1-2 reps in reserve.
    - Explosive concentric phase (up) and slow eccentric phase(lowering) on the rows. Unbroken sets

  • 10 kierrosta, alkavalla 2 min Workout

    10 kierrosta, alkavalla 2 min

    1. Laite 18-24 kaloria
    2. Yleisliike 8-12 niin että jäisi 50-60 sek lepoa

    Kesto 40 min

  • STRICT PULL UP Workout

    Rx´d
    weighted pull up 5-4-3-2
    + 1 set max reps (body weight)

    Scaled
    4x 3-5+
    strict pull up
    + 1 set max reps RING ROW

  • Keskiviikko 22.1.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio (ski, row, ab)
    15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
    45-60s supinated grip bar hang
    30-45s front leaning on low rings (punnerrus lankku pito)
    30-45s hip bridges with pause at top
    then start strenght part

    Strenght
    2 Sets (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
    6 Pause Bench Press + 6 weighted Strict Pull Up
    4 Pause Bench Press + 4 weighted Strict Pull Up
    2 Pause Bench Press + 2 weighted Strict Pull Up
    2-3 min rest bwn sets

    Set 1: 60/30%
    Set 2: 70/40%
    Set 3: 80/50%
    Set 4: 65/35%
    Set 5: 75/45%
    Set 6: 85/55%

    Metcon
    Emom 10 of:
    3-5 pull ups / ring rows
    5-7 push ups / box push ups
    7-10 air squats or max reps in remaining time
    time cap 50 sec per round, target 35-45 sec.

  • 24.1.2025 Snatch Strength

    Snatch

    3 to 5 x 1 @ continue to build up from A1, go EMOM