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

  • WOD Workout

    For time;
    20/16 Cal Row/bike/ski
    30 Front Squats @70/50kg
    40 Box Jump Step-downs@60/50cm

    Rx+: 85/60kg
    Front Squats taken from floor.
    TIME CAP = 8:00

    Extra:
    Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s

  • Split jerks Strength

    Split jerk 10x2x80%

  • Voimametconi Workout

    2 rounds for time:

    5 Strict c2b pull-up
    10 Strict hspu
    5 Strict c2b pull-up
    20 kb hang power snatch
    5 Strict c2b pull-up
    10 kb Turkish get up

    Cap 25min

  • Db bent row Strength

    Db Bent row
    4x 10-12

  • WOD Workout

    For time:
    15-12-9
    Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
    21-15-9
    C2B Pull-ups

    Rx+: @heavier, ring muscle-up 9-6-3
    TIME CAP = 14:00

    Extra credit:
    Band Paloff Press 3 x 8 each no rest.

  • HS-walk Workout

    HS-walk 5x20m or Shoulder taps 4x50 or work on your HS-walk for 15 min

  • BBC Weightlifting - Clean and jerk Workout

    A) Clean and jerk singles

    Nousu raskaaseen, mutta hyvin liikkuvaan clean and jerk 1RM.

    B) Front squats 3 x 2 @ 85-90%

    C) Accessory

    Saksivalakyykky, 4 x 8+8
    *Haastavuuden pitäisi olla keskiraskas. Noin 8/10 eli toistoja pitäisi jäädä tankkiin pari kappaletta.

    D) Core

    3 Rounds of:
    20 Weight supported flutter kicks
    20 Heels over weight raises
    10 Knee tucks

  • Conditioning 06-04-2022 Workout

    4 sets of;
    1:00 Burpee Shuttle Run 10m length
    Rest 1:00
    1:00 Bike Erg Hill Climb (max damper, out of seat) or 1:00 Ski Erg
    Rest 1:00
    1:00 Single Arm Farmer Carry (:30 per arm)
    Rest 1:00

    • Start at any station and rotate between the movements. At the end of the workout you have completed 4 sets of each
    • Effort level easy to moderate.

  • Deadlift (DELOAD) Strength

    4 sets of:
    4 Deadlifts @100-110% of Clean 1RM
    - Rest 2min btw sets
    - Use clean grip
    - Pause 2-3sec under the knee and explode up
    - Drop each rep

  • CFPORVOO Front squats week 3 Strength

    front squats
    5x45%
    3x55%
    1x65%
    Amrap x 75%