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

  • 24.9.2023 UpperBody Workout

    5 Sets x Every 5:00

    10 Banded Wide Grip Pull-ups
    10 Shoulder Press w/DB, alternating. Change OH Position
    6 + 6 Scull Crushers

  • CFPORVOO WOD 28.9.2023 Workout

    C1)
    Row 500-400-300-200-100m
    DU 10-20-30-40-50

  • Perusjyystö Workout

    EMOM24:
    a) 2 power snatch w/ 2s pause at receiving position + 2 OHS w/ 2s pause at the bottom
    b) 20-40 cross-over / 40-60 SU
    c) rest

    Tavoite: Työskentele 30-45s / min, keskity tempauksessa vahvaan ponnistukseen polven jälkeen.

    Rasittavuus: RPE 8.

  • Skill+Strength Workout

    EMOM x 12 MINUTES
    MIN 1 - :40 Jump Rope Practice
    MIN 2 - 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges
    MIN 3 - :40 Slow Glute Bridge-Ups

    Jump Rope Options: Reverse Single Unders Crossover Single/ Double Unders Double/ Triple Unders
    Start with empty BB and build slightly past workout weight.
    RPE 5

  • Sunnuntain Pitkä Workout

    3x 17min

    1)
    2min Kone
    15 Boxin ylitystä
    10 Olan kosketusta lankussa
    20 Sivukyykkyä

    2)
    8-10 toistoa/ liike:
    Kepillä olkapäät
    Kepillä hyvää huomenta + takakyykky
    Kumpparilla latsien venytystä
    Joogapunnerrusta
    R-rangan kiertoa

    3)
    8-10 toistoa/ liike:
    Lonkat ja kierto
    Skorpioni
    Submax etureisien venytys seinällä
    Selän rullaus +eteentaivutus
    Tuulilasinpyyhkijät

  • 1x4 Deadlift Strength

    Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat.

    Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 4. Use the same weight you used for the set of 3 last week.

  • 1.10.2023 Back Squat Strength

    Back Squat w/ Pause + without pause

    Working 18 minutes. Start at light and build in heavy.

    2 BS 1-2 sec pause on bottom + 1 normal tempo

    Score : 3 heaviest set.

  • 28.9.2023 Partner Workout Workout

    AMRAP 15 With Partner. IGYG

    5 Strict Pull
    10 Toes To Rings
    12 One Arm Devils Press 22,5/15kg.

    Full Round Then Change.

  • Part 2: “WHAT THE HELEN” Workout

    For Time:
    1,200 Meter Row
    63 Kettlebell Swings 24/16
    36 Pull Ups

    tc 15min

    Warm Up

    1:00 Row
    0:30 Glute Bridges
    0:30 Plank

    1:00 Row
    0:30 Single Leg Glute Bridges (0:15 each side)
    0:30 Hollow Hold

    1:00 Row
    0:30 Glute Bridge Walk Outs

    0:30 Straight Leg Sit Ups

    0:20 Active Spiderman
    0:20 Push Up to Downdog
    0:20 Child’s Pose (Walking Hands)
    0:20 Pigeon Pose (left side)
    0:20 Pigeon Pose (right side)
    0:20 Forearm Stretches

    Specific Warm Up

    100 Meter Row
    10 Kettlebell Deadlifts
    10 Scap Pull ups

    100 Meter Row
    10 Russian Kettlebell Swings
    10 Mini Kip Swings

    100 Meter Row
    3-3-3 Kettlebell Swings (3 to chest - 3 to shoulder - 3 to eye level)
    1-3 Strict Pull Ups

  • Morning Intervals Workout

    12x
    90sec ON/90sec OFF

    Row
    Ski
    BikeErg/Echo