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 22.3.2022 Workout

    10 min AMRAP
    20 sit ups
    5 devis press 2x22,5kg/2x15kg
    10 pull ups
    5 DB thrusters 2x22,5kg/2x15kg

  • 21.3.2022 Workout

    MEDIUM WEEK / +MASTERS SM 2/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

    5 PLANK SHOULDER TAP

    8x DYNAMIC HALF CHILD POSE +
    5x 90/90 HIP LIFT

    3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

    LEG EXTENSION (bw for-&backw.+3xbounce) + HIP MUSCLE SQUAT SNATCH
    3x2[1+1]@painotanko/tanko pal 1-2min

    SNATCH DEADLIFT with pause 5-10sec + SNATCH Above Knee
    3x3@painotanko/tanko pal 2min

    MUSCLE SNATCH + SNATCH BALANCE
    3[4+4]@painotanko/tanko pal 2min

    POWER SNATCH + SNATCH
    2[2+2]@nousu 50%, 8x2[2+1]@60-76% pal 2min

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    2[2+2]@nousu 50%, 6x2[2+1]@60-76%, 1-2[1+1]@81% pal 2min

    BOX JUMP 4x5 pal 2min

    BOX BACK SQUAT 90°
    2x3@nousu 45-50%
    female: 3@60-70%, 3x3@75-85%, 1@80-90% pal 2-3
    male: 3@55-65, 3x3@70-80%, 1@75-85% pal 2-3

  • BBC Weightlifting - Snatch Workout

    A) Snatch

    Snatch, nousu kakkosilla kunnes hidastuu.
    2 x sama paino
    Ei tng, ei pudotuksia
    15:00 min.

    B) Snatch pulls

    Snatch pull 5cm korokkeella seisten, 3 x 5 @87% (Snatch 1RM)

    C) Banded back squats

    Banded back squats, 6 x 3 @ 70%

    D) Push press

    Push press 2 x 6 @ 76%, 3 x 4 @ 81%

  • 21.3.22 Workout

    EMOM 15

    1) 2 Power clean ---> build up in weight (joka kierrokseen lisää painoa)
    2) 30s max reps slam ball
    3) 50s hard pace row

  • Barbell conditioning (12min) Workout

    Every 1:30 for 8 rounds, each round for time, of:
    7 Bar Over Burpees
    3 Cleans @80/56kg

    Goal: 45+ secs of rest per round

  • Ke 9.3.2022 kyykky Strength

    Suorinjaloin mave 3x10
    -kevyt/lantio

    Linkkarit 3x10

    Kyykky 3x3x75%

    Stoppi-kyykky 5x50%

    Reverse Hyper 3x20

  • Ma 27.12.2021 perusvoima 7/9 Workout

    Ryhmä 1:
    -penkki 6x3x80% (1min palautukset) + sotilaspenkki 20x45%
    -pystypunnerrus 4x12x35-45%
    -kyykky 4x8x65-75%
    -hauiskääntö, myötäote 4x12

    Ryhmä 2:
    -maastaveto 6x6x80%
    -vinopenkki käsipainoilla 4x8-15
    -sivutaivutukset 4x20 / puoli
    -situps 4x20

  • Core Armor 7 Workout

    For quality
    3 - 4 rounds
    a. Farmer walk 20 m with one kettlebell
    b. Overhead stepping lunge x 8 side (use banded weights)
    c. Bird - dog position x 8 per side
    d. Kettlebell windmill both side x 8

  • WOD Workout

    AMRAP 7:00
    1 Goblet Squat @24/16kg
    1 each Goblet Reverse Lunges
    2 Goblet Squats
    2 each Goblet Reverse Lunges

    *Continue in this fashion climbing the ladder as high as possible
    - Goal: HARD effort, try not to put the KB down.
    - Rx+: 28/20kg

    Extra:
    Lying Banded hamstring curls x 100

  • National Madness Workout

    National Madness
    Partner wod ( You Go, I Go)
    3 rounds for time
    18 burpee box jump over@60/50cm
    48 cal row / bike
    18 kipping hspu/ sc: box hand stand push up or pike push up
    48 Power Clean @ 52/35kg

    Cash out :
    15 Cluster@60/43kg
    Timecap : 35 mins