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 WOD 14.4.2022 Workout

    30 min PK
    20m lateral walk with elastic band around the knees
    30s plank
    15+15s copenhagen plank
    100 rope jumps
    600m row
    1k bike
    10 wall ball cleans 9kg/6kg
    15 light kb swings

  • BBC Weightlifting - Clean and jerk singles Workout

    A) Clean and jerk singles

    Nousu raskaaseen, mutta hyvin liikkuvaan clean and jerk 1RM.

    B) Front squats 3 x 2 @ 85-90%

    C) Accessory

    Saksivalakyykky, 4 x 8+8
    *Haastavuuden pitäisi olla keskiraskas. Noin 8/10 eli toistoja pitäisi jäädä tankkiin pari kappaletta.

    D) Core

    3 Rounds of:
    20 Weight supported flutter kicks
    20 Heels over weight raises
    10 Knee tucks

  • WOD Workout

    EMOM x 12:00
    Min 1: 30s Devil's Press @2x22,5/15kg
    Min 2: 30s Double Unders
    Min 3: 30s Renegade Rows
    Min 4: 30s Cal Row/Bike/Ski/Shuttle Run 10m

    Extra:
    Weighted Frog Pumps: 3 x 20. Rest 60s

  • Strength Workout

    A)
    Close Grip Floor Press in Bridge
    8 x 3. Every 60s.
    - These are SPEED Reps, so use a weight that moves well

    B)
    Strict Chin-ups
    6 x 4. Every 60s
    Options: Weighted, BW, Partner/Self Assisted on bar or rings

  • CrossLifting Workout

    A,( 15 mins to build up)
    10-8-6-4-2
    - Thruster taken from floor
    - Each set as heavy as possible
    - 2 mins rest between sets
    - perfect form !

    B,
    Partner “Macho Man” with a twist
    Amrap 4 mins (relay style )
    3 Power Clean @52/35kg
    3 Front Squat
    3 Push jerk

    2 mins rest

    Amrap 4 mins (relay style )
    2 Power Clean @60/43kg
    2 Front Squat
    2 Push jerk

    2 mins rest

    Amrap 4 mins (relay style )
    1 Power Clean @70/47kg
    1 Front Squat
    1 Push jerk

    Partner “A” completes a full round then partner “B”!

  • HS-walk Workout

    HS-walk 4x20m or Shoulder taps 4x50 or work on your HS-walk for 15 min

  • Ke 30.3.2022 kyykky Strength

    Valakyykky 5x5
    -kevyt/liikkuvuus

    Kyykky 1x90%

    Stoppi-kyykky 3x2 (50-60-70%)

    SitUps 3x20

    Valitse 1 seuraavista:

    Etuheilautus 100 toistoa AFAP
    -naiset 12-16kg, miehet 24-28kg

    Kelkka 10 suoraa (edes-takas) AFAP
    -kelkka + 50% omasta painosta

    Soutu 2000m
    -tavoiteaika edelleen surullisen kuuluisa 8min!!!
    -pääasia kuitenkin, että keuhkot saa kyytiä :)

  • OPTIONAL Workout

    3-4rounds:

    8+8 bicep curl
    8+8 suitcase deadlift
    30-60s plank

  • Extra Credit 08-03-2022 Workout

    Reverse Crunch: 3 x 10 3s in 3s out. Rest 60s.
    +
    - Adductor Rockback Stretch x 60s each
    - Pigeon Stretch x 60s each.
    *Entire time 6s nasal inhale + 6s nasal exhales

  • Power Snatch + OHS (DELOAD) Strength

    2 Power Snatches + 2 Overhead Squats
    - Rest 2-3mins btw sets.

    Set 1: 60% 1RM Power Snatch
    Set 2: 65%
    Set 3: 68%
    Set 4: 70%
    Set 5: 72%
    Set 6: 72%