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

  • Skill 14-06-2023 Workout

    A) 2 SETS: 5 Pike Push-Ups (pads, floor, deficit)

    B) 2 SETS: 2 Wall Walk with 4 Alt. Shoulder Taps each rep

    C) 2 SETS 3 Strict Handstand Push-Up (pads, floor, deficit) or 5 Box Pike Push-Ups (pads, floor, deficit)

    • RPE 5

  • CFPORVOO WOD 9.6.2023 Workout

    3 rounds for quality
    3 bar Mus
    3 HSPUs
    10 sitting leg raises
    6 hindu squats
    20s HS hold

  • MURPH Workout

  • 250523 Torstai Workout

    DELOAD WEEK

    "Tabata That!"

    Tabata Medicine ball clean 20/14
    Rest 1 minute
    Tabata Double under
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata KB swing 24/16

  • BACK TO FUTURE Workout

  • Conditioning 09-03-2023 Workout

    PERFORMANCE
    AMRAP x 17 MINUTES
    200m Run / 1 x Stairs
    6 Box Jumps Step Down @ 61/51cm
    14 Alt. DB Hang Power Clean @50/35lbs
    *Increase Box Jumps by 4 reps each round

    FITNESS
    AMRAP x 17 MINUTES
    200m Run / 1 x Stairs
    6 Box Jumps Step Down @ 45/51cm
    14 Alt. DB Hang Power Clean @35/10kg
    *Increase Box Jumps by 2 reps each round.

  • Conditioning 30-03-2019 Workout

    With a partner Rounds/Time:
    ”Cindy”
    AMRAP 20:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    - One athlete completes a full round at a time

    Then right into,

    For Time:
    ”Annie”
    50-40-30-20-10
    Double Unders
    Sit-ups
    - One person works. Split as desired.

  • Ma 24.4.2023 maastaveto max1 Strength

    Yleislämmöt väh 5-10min: joku ergo + yleistä heilumista

    Lajikohtaiset pumppaavat venytykset: takareidet, pakarat, lonkankoukistajat, alaselkä, etureidet, pohkeet

    Kevyt takaketjuliike 3x10 (jefferson curl paras vaihtoehto)

    Lantion aktivointi 3x20 (etuheilautus 👌🏻)

    Tangolla 1-2x12-20 (suorinjaloin mave)

    Vitosia 50% asti

    Kolmosia 70% asti

    Tästä eteenpäin ykkösiä…

  • BBC Weightlifting - Clean and jerk Workout

    A) Clean and jerk singles.

    Build up to a heavy single clean and jerk. Max out.
    You are allowed 3 failures before calling it quits.

    B) Front squat open set

    Use 94-100% weight and do a single set of as many reps as possible of front squats. Rep range 2-10 reps.
    If you don’t know your 1RM, then use a heavy weight you feel confident in hitting around 3-8 reps max.

    Use Epley’s formula to calculate new 1RM estimate

    (Weight x Reps x 0,0333) + Weight
    = Estimated 1 rep max

  • BBC Weightlifting - Snatch Workout

    A - Snatch

    Snatch
    4 Rounds
    3 sets of 2 @ 77-80%.
    Lift every :45s

    Rest 3:00 min between rounds

    B - Hang power snatch

    L. Hang power snatch 4RM OTD,
    Then 3 sets of 3 @-5-15kg

    C - Squats

    Nousu kolmosilla @87% asti.
    (Laske prosentti 90% 1RM arviosta)

    Optional:
    3-4 Rounds of:
    5-10 Glute-hamstring raises (GHR)
    10-15 Back extensions
    10-15 Hip extensions
    *Unbroken sets with 2:00 min rest between sets. Tailor ghr to hamstring curl on rower if needed