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

  • Death by HSPU Workout

    “Death by HSPUs” – “Kuolema käsilläseisontapunnerruksilla”
    1. minuutilla 1 HSPU
    2. minuutilla 2 HSPUta
    3. minuutilla 3 HSPUta
    jne…jne…niin pitkälle kuin pääset.

  • PART 1: THRUSTER Strength

    10-8-6-4-2:
    Barbell Thrusters

    Warm Up

    1:00 ERGO
    0:30 Active Spiderman
    0:30 Downdog
    0:30 Alternating Side Lunge
    0:30 Active Samson
    0:30 Pole/Rig/Rack Assisted Squat Hold
    0:30 Air Squats
    1:00 Ergo

    EMPTY BARBELL
    5 Good Mornings
    5 Elbow Rotations
    5 Back Squats
    5 Strict Press
    5 Power Cleans

    3 Pausing Front Squats (thruster grip; 0:05 pause in the bottom)
    [Look for: elbows up and heels down]

    3 Pausing Push Press (thruster grip; 0:03 pause overhead)

    3 Pausing Thrusters (0:03 pause overhead)

    3 Thrusters

    --> ADD WEIGHT

  • Intervals Workout

    5x
    New every 4th minute

    15-20/12-15 Cal. On a machine
    9 Burpee-Box Jump Overs
    6 Power Snatch 50/35kg

  • CFPORVOO WOD 6.5.2022 Workout

    3 rounds for quality and speed
    3 snatches at 70%
    5 box jumps in a row with fast contact
    6 T2B (fast)
    6 front squats at 60%

  • Snatch Push Press Strength

    Snatch Push Press
    5x2 reps
    - Build up to a confident heavy weight
    - keep the same weight
    - 1-2 mins rest between sets

  • Conditioning 30-04-2022 Workout

    Team of 3 workout
    In 30:00

    4000m Row
    Remaining time AMRAP:
    30 Wallballs @20/14lbs
    30 Box Jump Step-downs
    30 Toes to Bar

    • Split work as you wish, one working at a time.
    • Score is reps of the AMRAP part.

  • BBC Weightlifting - Snatch Workout

    Warm-up:
    3x
    15/12 Calories erg
    15 Floating squats
    10 Sotts press BTN
    5 High box jumps

    A) Snatch

    3 x 3 @ 68%
    3 x 2 @ 72%
    3 x 1 @ 75%

    Snatch pull from deficit, 3 x 5 @ 52% (maastavedon 1RM)

    B) Back squats

    10 @ 56%
    8 @ 66%
    8 @ 68%
    6 @ 75%

    C) Accessory:

    3x
    20 Star fish
    20 Feels over object
    30 Flutter kicks

    Optional:
    4x
    15 Diamond push-ups
    15 Pendlay rows
    15 Hip extensions on GHD
    *Kaikissa kunnon polte.

  • WOD Workout

    EMOM x 5:00
    20 Band Resisted Russian Swings
    - Goal: Consistent performance each interval.

    Extra:
    Lying banded hamstring curls x 100 reps

  • Strength Workout

    A) 1 1/4 Back Squat
    Build a heavy triple over 6 sets. Rest 2:00
    - Sets of 5,4,3,3,3,3

    B) DB Death March
    4 x 10 steps each. Rest 90s

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Strict Pull Ups + Metcon
    11:00 Snatch Technique

    15:00 Strict Pull Ups + Metcon
    16:00 Snatch Technique
    17:00 Basic Endurance CrossFit