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

  • Snatch Strength

    Squat snatch (TnG)
    5x3
    * Build to a heavy set.

  • 31.3.2021 Workout

    AMRAP 17

    21/16 Cal Row
    10 Deadlift 120/80kg (Teens 100/65)
    20 Box Jumps
    10 HSPU

  • 31.3.3021 Workout

    EMOM 21

    1 min : 15/12 cal Row
    2 min : Max RMU
    3 min : 2 x Hang Power Clean + 2 x Push Jerks 70/50 (teen 60/42,5)

  • WOD Workout

    20 Minutes on the clock:
    Buy in: 400 Meter Single Arm Overhead KB Carry @ 24/16kg (alternate sides evenly)

    then

    Remaining time Max Rounds of:
    4 Strict HSPU
    8 C2B Pull-ups
    12 Burpee
    Goal: 4+rounds

  • 17.3.2021 SQUAT STRENGTH PROGRESS 10/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    10m + 10m Cross Walk, kuorma (kädet suorana sivulla hartiakorkeus)
    5 SuperMan, hold 5s
    2 - 4 Jumping Chest Pull Ups (myötäote, lähtö suorat kädet, rinta koskettaa tankoa)
    4 Banded Pause Squat (syvyys: 30°+60°+90°)

    --

    1-2 rounds: Clean (Cl) Grip
    3 x [2s Stop Above Knee Clean]
    3 x [Clean High Pull + Muscle Squat Clean]
    3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

    TAKAKYYKKY
    8@50%, 6@65%, 4@80%, 2@90%, 4@80%, 6@65%, 8@50% pal. 3-4min

    KUORMAN KANNATTELU RINNALLA 6s, ty-ote
    6x1@90-95% ty-% pal. 2-3min

    SALI:
    CLEAN PANDA PULL + CLEAN + SPLIT JERK
    2[1+2+2]@nousu 70%, 2[1+1+1]@73%, 2[1+1+1]@76% pal. 2min

    --

    KISA: (Leppävirta)
    CLEAN + SPLIT JERK
    2[2+2]@nousu 70%, 1+1@76%, 81%, 86%, 91%, (93% jos kuleksii) pal. 2min

    OHEISHARJOITEET 2 rounds
    10+10 ANTI-ROTATION LANDMINE, tanko/+kuorma
    5-8 DB PULLOVER, heavy (yläselän tuki penkkiin, korsetti tiukka jalkapohjat lattiassa)

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Partner WOD of the week Workout

    Partner WOD week 12

    6 Rounds For time
    500m Row
    30 Box Jumps
    30 Wall Balls

  • CFPORVOO WOD 20.3.2021 Workout

    3 rounds for quality
    5 pass throughs
    6 single leg stand ups, alternating
    3 l-hang front levers
    6 strict c2b

  • Clean & jerk Strength

    Find a heavy set in 20min.

    1 Power clean
    1 Hang Squat clean
    1 Split jerk

  • 22.3.2021 SQUAT STRENGTH PROGRESS 11/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    5+5 Lunge OH
    3 Goblet Squat Stretch (levyp. avaa lonkkia painon siirrolla 2x puoli + vaakapito)
    6 Reserve Hyper, hold 5 sec
    4 + 4 Hip Airplane

    --

    1-2 rounds: Clean (Cl) Grip
    3 x [2s Stop Above Knee Clean]
    3 x [Clean High Pull + Muscle Squat Clean]
    3 x [Chest Clean + Hip Clean + Clean Above Knee + Lean Below Knee]

    TAKAKYYKKY
    2x4@50%, 6@70%, 2@85%, 6@75%, 2@90%, 6@80%, 2@95% pal 2-4min

    KUORMAN KANNATTELU RINNALLA 6s, ty-ote
    2x1@95%, 3x1@105% ty-% pal 2-3min

    HIP CLEAN PANDA PULL + HIP DIP CLEAN HIGH PULL
    3[6+6]@kevyt pal. 2min

    OHEISHARJOITTEET 2 kierrosta
    8 BANDED LAT PULL DOWNS (kumin.+keppi, lattialla polvillaan, hyvä keskivartalopito, olkap.+lavat alhaalla, suorat kädet, vie keppi lantiolle ja hidas palautus, viimeisellä 10 s pito)
    5+5 HALO, heavy KB/DB (pään ympäri)

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • 24.3.2021 Deload Workout

    EMOM as Long as Possible

    4 Bar over Burpees + 5 thrusters 42,5/30kg

    GOAL 20 min.