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

  • "Jingle Bell" Workout

    5 Rounds for time:
    30 DU
    10 SA DB Power Snatches L
    15m SA DB OH Walking Lunges L
    10 SA DB Power Snatches R
    15m SA DB OH Walking Lunges R
    Weight: 20/12,5-15kg

    ADVANCED
    50 DU
    Weight 22,5/15kg

    Timecap 20min

  • Core Work Workout

    2-3 rounds, 30 secs per station, for max reps of:
    - Leg Raises
    Rest 15 secs
    - Upper Body Crunches
    Rest 15 secs
    - Forearm Plank
    Rest 15 secs
    - Mountain Climbers
    Rest 15 secs
    - Hollow Rocks
    Rest 15 secs
    - Bicycles
    Rest 1:00

  • Skill Conditioning Workout

    3 rounds for time:
    30/24cal Row
    10 T2B
    30 DU
    10 HSPU

  • HS progression Workout

    1) HS progression
    - Wrist warm up
    - shoulder warm up
    - HS against the wall 4x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.

  • 12.12.2022 Workout

    MEDIUM HEAVY WEEK 7/9

    WARM UP kesto yht. n.15min
    1-2 rounds

    5+5 BIRD DOG BEAR POSITION

    5-8 GOBLET SQUAT with PRESS *plate

    10x REVERSE CRUNCH & 10x CRUNCH & 8x BICYCLE CRUNCH HOLD with STRAIGHT LEG RAISE *both side

    5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

    --

    2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

    1-2x 3 RDL + 3 FS + 3 CL PULL to PWR pos. *pause at the knee + 3 REVERSE CL PULL *close eyes + 3 PANDA PULL

    3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

    3 HIP CL BAL *on the toes & 3s pause sq pos.

    3 slow HIP CL *3s pause sq pos. + 3 HIP CL *3s pause sq pos.

    PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor + CLEAN 4-pos. *hip & abv kn & blw kn & floor

    SN BALANCE
    2x2@90-94% sn-% pal 2-3min

    CLEAN PANDA PULL pause at the knee
    2x1@90-94% jerk-% pal 2min

    CLEAN + CLEAN BELOW KNEE + pause SPLIT JERK *pause vastaanotossa
    1+1+1@up to 85% jerk-% pal 2min

    --

    CLEAN + pause SPLIT JERK *pause vastaanotossa
    3[1+1]@90-94% jerk-% pal 2min

    WL BEGINNERS week 2/4

    2 rounds:
    5 SNATCH DROP
    5 OHS
    5 RDL *sn grip
    5 FRONT SQUAT

    --

    SNATCH
    5x1@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN + SPLIT JERK
    5[1+1]@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN DEADLIFT
    5x3@RPE8 *2 quality reps reverse pal 2min

    --

    FRONT SQUAT
    3@up to max 3RM pal 3-4min

    ACCESSORIES 3 rounds / *if you have energy (OpenGym alueella)

    5 1-LEG SEATED CALF RAISE, DB

    3@RPE10 PENDLAY ROW, BB *sn grip

    3+3@RPE10 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split position, both side

  • Power Snatch Strength

    In 15min:
    Build to days heavy 1 rep Power Snatch

    Then

    6 x 2 Power Snatches @80% of days heavy 1 rep
    - Rest 2min btw sets

  • 071233 Keskiviikko A Strength

    Shoulder press + push press
    3x 2+6 @80-90% 1RM press

  • Ma 5.12.2022 pääliikkeet Workout

    Kyykky 5x5x50%

    Penkki 2x6x60%

    Maastaveto 4x4x60%

  • CFPORVOO WOD 7.12.2022 Workout

    3 rounds for quality
    4 bar Mus
    5 HSPUs
    10m HS-walk
    5 pass throughs

  • 3 hengen tiimijumppa! Workout

    Buy in: 1917 m soutu
    Tc: 6 min
    1 min lepo

    5 x 6 min amrap

    1. Köysikiipeily 1-2 Plate oh hold @15/10 kg

    Rest 1 min

    1. Hiihto 10/7 cal Lankkupito

    Rest 1 min

    1. Kelkan työntö eestaas Hs hold

    Rest 1 min

    1. Toes to rings 7 Wall sit

    Rest 1 min

    1. Kb suitcase carry @32/24kg Kb fr hold

    1 min lepo

    Cash out: team 105 plate snatch @15/10 kg

    Tulos on toistojen tai kierrosten yhteenlaskettu määrä.