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 10.5.2023 Workout

    21-15-9
    push press 50kg/30kg
    kb swing 24kg/16kg

  • WOD Workout

    ON A 30:00 RUNNING CLOCK...
    1200m Run
    -Immediately Into
    8 ROUNDS
    10 DB or KB Alt. Farmers Lunges @ moderate-heavy
    12 x Anchored Sit-up Throws (to wall)
    -Immediately Into
    Max Cal Bike/Row/Ski w/ Time Remaining.
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Foot Massage with ball
    MIN 2 - :25/:25 Calf roller
    MIN 3 - :50 Child's Pose

  • Skill Workout

    Practice :
    - DU 2 mins
    - K2E / TTB 6mins
    - rope climb 6mins

  • Saturday Madness Workout

    “BARBARA”
    5 Rounds For Time
    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats

    3 Minutes Rest btw rounds

    Timecap: 45mins

    Good Times for “Barbara” (estimate)
    – Beginner: 46+ minutes
    – Intermediate: 34-45 minutes
    – Advanced: 24-33 minutes
    – Elite: <23 minutes

    Compare: 2022.03.19.

  • Wod Workout

    For Time
    50 Wallballs
    25 Thursters @42.5/30
    *7 min timecap

  • Pikkujouluboat 2019 Workout

    Describe the the feeling.

  • Front squats Strength

    A1) Front Squats 5x1x80%

  • Skill Workout

    Kipping/butterfly pull up (8-10 mins)
    - kipswing
    - hollow/superman
    - floor drill
    - floor /box assisted,
    - paused on top
    - link multiple reps

  • Keskiviikko 26.4.23. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    20 plate hops
    10 plate gtoh + halo (eli levyp nosto ja kierto pään ympäri)
    5 barbell tempo/pause front squats

    Strenght
    3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
    1 slow power clean + slow squat clean x3 sets @60-70%
    eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
    2x2 squat clean @75% , rest 30s and 2 power cleans @60% (sharp)
    1x2 squat clean @80% , rest 30s and 2 power clean @60% (sharp)
    rest as needed
    Deadlifts 10-8-6-4-3-3reps @50-58-65-73-80-85%
    rest 1.5-2.5min

    Accessory Work
    3x3/3 kb tgu + 6-10 strict chin ups
    go to challenging weight.
    rest 2 min bwn sets

  • BBC Weightlifting - Keskiviikko Workout

    WARM-UP

    3-5 minutes of erg
    Then:
    3 Rounds of:
    5 Deadlifts
    5 Front squats
    5 Clean grip snatches
    5 Behind the neck shoulder press
    5 Overhead squats
    20 Mountain climbers

    SNATCH



    Primer:
    Hang power snatch + Snatch balance + Overhead squat.
    3-5 sets of (2+2+2).
    You choose the weights, but focus on good mechanics.

    Worksets:
    Hang power snatch + Overhead squat

    2 x (3+2) @ 85%
    2 x (2+1) @ 89%
    Percentages are of 1 rep max snatch
    3s descend on the overhead squats
    Rest 1-2 minutes between sets.

    CLEAN AND JERK

    Primer: 3 sets of 5-10 Sotts press, empty barbell.

    Worksets:
    Clean,
    3 x 1 @ 85%
    3 x 1 @ 88%
    3 x 1 @ 91%
    Rest 1:00 min between sets.

    Split jerk,
    3 x 3 @ 85%
    3 x 2 @ 88%
    3 x 1 @ 91%
    Rest 1:00 min between sets.

    FRONT SQUAT

    Tempo front squats,
    2 x 5 @ 81%
    5 x 2 @ 87%

    2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening. "

    (OPTIONAL) BONUS

    Bodybuilding:

    3-4 Rounds for quality:
    10+10 1-Legged romanian deadlifts with kettlebells
    6-10 Strict toes to bar
    10+10 Front rack weighted box step-ups with kettlebells
    20 Landmine twists
    Rest 1-2 minutes between rounds

    Conditioning:

    20:00 minutes for quality & minimum rest:
    20/15 Calories Echo bike
    15 Dual kettlebell hang clean and jerks, moderate weight.
    10 Box over burpees 24/20”"