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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

  • CFPORVOO BACK SQUATS AND HSPUS Strength

    1A) Back Squat 3x12x60%
    1B) strict HSPUs 3x4

  • WOD Workout

    Aikaa vastaan:

    25 Mave
    25 Ilmakyykky
    25 Tangon yli burpee
    25 Mave
    25 ilmakyykky
    25 Tangon yli burpee

    70/50kg

    TC: 16min

  • WOD Workout

    For time:
    25 Burpee Box Jumps @60/50cm
    50 Shoulder to Overhead @60/42.5kg
    25 Burpee Box Jumps

    Time Cap: 14:00

    Extra:
    Superset
    Upper-back Triset 3 x 8-10.
    10 band pass through
    10 band Pull apart
    10 banded Face pull
    No rest.
    Side Plank 3 x 30s each. Rest 60s.

  • Max Box Jump Workout

    15 min to find the days max height for the Box Jump

  • 230921 Torstai Workout

    On the minute for 6 min
    1. Wall ball 20/14
    2. Burpee pull-up

    Rest 3min

    On the minute for 6 min
    1. KB deadlift 32/24
    2. Row for cal

  • 220921 Keskiviikko Workout

    For time
    50 overhead squat 42,5/35
    40 handstand push-up
    300 double under

    You can partition the reps as wanted

  • WOD Workout

    EMOM x 16:00

    Minute 1: 15 Hang Power Cleans @52.5/35kg
    Minute 2: 15 Box Jumps w. step down @60/50cm
    Minute 3: 15 Toes to Bar
    Minute 4: 15 Up Downs

    Goal: Sustainable effort. Pace yourself!
    Rx+: @60/42.5, higher box

  • Strength Workout

    Tri-set!
    4 rounds

    Barbell Rows x 6
    Rest 10s.
    Paused Ring Rows x 12
    Rest 10s.
    Bent Over Reverse Fly x 25
    Rest 3:00

  • CFPORVOO WOD 16.9.2021 Workout

    30 min PK
    30 s PLANK HOLD
    30 s ABH
    600m JOG
    600m ROW
    30+30 SIDE CRUNCHES
    20 RUSSIAN TWISTS 10kg/5kg
    100 ROPE JUMPS

  • 13.9.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:

    5+5 ONE ARM OH LUNGE & REVERSE OH LUNGE, lintti

    8 GOOD MORNING, tanko

    5+5 PLANK SHOULDER TAP & LEG LIFT

    4-8 ROCK & V-SIT ABS - istu lattialla, ota polvista kiinni, pyöristä alaselästä lähtien, pyörähdä selälleen nouse takasin istumaan - ojenna selkä ja tee samalla V-sit

    30 sec HANDSTAND HOLD

    1-2 rounds: Snatch (SN) Grip

    6+6+6[1+1+1] Tall Muscle SN + OHS + [SN Press & OHS & Sots Press]

    3[1+1]+3+3+3 [SN Push Press & SN Balance] + SN Drop (päkiältä) + SN Drop + Tall SN (päkiältä)

    6+6+3[3+1] Hit + Hit & High Pull + [Power Position Bounce + Leg Extension & Muscle Squat SN]

    6+6+6 Hit & Jump + Hit & Power SN + Muscle Squat SN (kevyt kontakti)

    3+6[1+1] Reverse SN Pull + [SN Pull Till Power Position & Muscle Squat SN]

    3[1+1+1+1] Hip SN + SN Above Knee + SN Below Knee + SN

    HIP SN BALANCE on the plates - päkiältä
    2x6@tanko pal 1min

    SNATCH + OHS
    3[2+2]@nousu 40% te-% pal 2min

    SNATCH HIGH PULL + SN
    2[2+2]@53%, 2+2@63%, 1+2@73%, 2[1+2]@78%, 1+1@83%, 2-3[1+1]@86% pal 2min

    FRONT SQUAT
    4@50%, 4@70%, 2x3@80% pal 2min

    CLEAN PULL till Power Position + CLEAN HIGH PULL + TRAP PULL
    3[6+3]@40-70% ty-% pal 2min

    OHEISHARJOITTEET 2-3 kierrosta

    8-12 FEED / BANDED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas

    5+5 ISOMETRIC SKATER SQUAT + LATERAL BAND RESISTANCE - 5-10s pito pohja asennossa, tukijalan nilkan yläp. kuminauha vetämään jalkaa ulkokiertoon

    5-8 JUMPING PUSH-UP BEAR COMBO - karhunkäynti asennosta ponnistus etunojapunnerrus asentoon punnerrus ja takaisin ponnistus karhunkäyntiasentoon

    5+5 LATERAL PIKE PULSES + SINGLE ARM OH HOLD, DB - istu lattialla nosta toinen käsi suoraksi pään viereen kuorman kanssa tai ilman lähde, nostamaan suoria jalkoja lattialla olevan käsipainon yli

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!