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

  • NBT Jerks Strength

    Every 60s 5rounds

    Power Clean
    Hang Clean + Jerk

    Every 90s 5rounds
    Clean
    Clean + Jerk

    Every 2min
    Clean & Jerk

  • Extra Credit 05-11-2021 Workout

    Double Leg Banded Hamstring Curl
    Accumulate 100 reps
    +
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 011121 Maanantai B Strength

    Pull-up progression VK 5/6

    4 rounds:
    5 negative pull-up (3s descent)
    8-10 push-up
    Rest 2-2,5min

    6 viikon pull-up progressio, jossa tehdään vuoroviikoin negative pull-up + push-up ja vuoroviikoin pull-up + dip. Negatiiviset leuoissa tehdään vähemmän toistoja ja joka toinen viikko leuanvedossa pidemmät sarjat.

  • Snatch + Hang Snatch Strength

    5x1 Snatch + Hang Snatch @65-75% of 1RM Snatch
    - Unbroken set. No dropping btw reps.
    - Rest 2-3min

  • Drop Snatch Strength

    5x5 Drop Snatch @barbell
    - It’s all about speed into the bottom position!!! Keep it light to be able to achieve this and finish it successfully.
    - Rest 1-2min

  • NBT vain vahva kestää Workout

    E3min 45sec 4rounds /Rest 90 sec after one whole round

    -15 WB
    -6 DB squat snatch
    -15 pull up / C2B
    -———————
    -DT 12-9-6
    -6 bar over burpee
    -15m HS walk
    ————————-
    -2 rope
    -10 T2ring / 5 MU
    -5 tng power snatch
    ————————
    -200m RUN
    -40 DU
    -15 HSPU / HR push ups

    Rest 90s

  • WOD Workout

    5min AMRAP
    10 Hspu
    10 Tempausta riipusta kyykkyyn 40/30kg

    2min tauko

    5min AMRAP
    30 Tuplaa tai 60 sinkkua
    10 Mavea 70/50kg

    2min tauko

    5min AMRAP
    12/9 Cal
    10 Valakyykkyä 40/30kg

  • AMRAP 18min Workout

    Run 200m (käytävä)
    5 HSPU
    10 DB Snatch alt. 22.5/15

  • EMOM 30min Workout

    1. min Ergo cal
    2. min 10 Thruster (42/30) rest of the min pull ups
    3. min rest

  • CFPORVOO WOD 12.10.2021 Workout

    15 min AMRAP
    10 thrusters 40kg/30kg
    10 v-ups
    10 wall balls 9kg/6kg
    10 DB box walk overs 22,5kg,60cm/ 15kg, 50cm