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

  • Butterflys + bulgarian deadlifts vol 2 Strength

    1A) Butterfly pull ups 5x10 or butterfly kip/kip 5x10
    1B) bulgarian deadlifts 5x(5+5) use very light weight 20-40kg

  • Snatching Chipper Workout

    For time:
    15 Snatches (Squat) 40/30kg
    15 Pullups
    30 Double Unders

    12 Snatches 50/35kg
    15 Pullups
    30 Double Unders

    9 Snatches 60/40kg
    15 Pullups
    30 Double Unders

    6 Snatches 70/50kg
    15 Pullups
    30 Double Unders

    3 Snatches 80/60kg
    15 Pullups
    30 Double Unders

  • Sunnuntain Pitkä Workout

    4x 12min

    1) Kone

    2) 10×/liike
    Punnerrus + kosketus vast nilkkaan (R-ranka)
    Yhden jalan maastaveto+pystysoutu tangolla
    Pystypunnerrus niskan takaa tangolla
    Kulmasoutu vastaotteella

    3) Kone

    4) 10×/liike
    Strict t2b tai jalkojennosto (5-10×)
    Yhden käden rengassoutu
    Sivukyykky
    Ristilinkkari

  • CFPORVOO WOD 5.11.2021 Workout

    3 rounds for quality
    10m+10m hs walk
    8 srict C2B
    8 strict T2B
    10 alternating single leg (pistol) stand ups

  • 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