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

  • WOD Workout

    For time;

    1k Row
    30 Strict Pull-ups
    75 Push-ups
    Timecap: 15 mins
    Rx+: Start with 15m Handstand Walk

    Extra credit:
    Ring Rows: 3 x 12-15. Rest 60s.

  • Strength Workout

    Close Grip Floor Press in Bridge

    1RM in 8 sets. Rest 2:00

    Option: 5 x 5 @moderate weight

  • 5 rounds Workout

    15-20 cal Row/Bike
    4-6 Sandnack over to shoulder
    3-5 Wall walk

    • Go easy/moderate pace.
    • Time cap: 15min.

  • 3.5.2021 Workout

    HUOLTO- JA MAKSIMIVIIKKO

    LÄMMÖT kesto 20 min
    HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

    1-2 rounds:
    10 GTOH päkiöille, lintti
    5 + 5 Windmill, lintti
    5 + 5 Curl Up, hold 5 sec
    10 + 10 Side Squat
    5 + 5 Hip Airplane

    --

    1-2 rounds: Clean (Cl) Grip
    3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
    3 x [Power Cl Pause Below Knee + Power Cl Pause Above Knee + Power Clean]
    3 x [Muscle Cl + Cl Pull (trap.) + Cl Panda Pull + Clean]
    3 x [Cl High Pull And Power Catch + Ninja Cl]
    3 x [Hip Dip Power Cl + Hip Dip Cl]

    MUSCLE SNATCH + SNATCH DROP
    3x2[1+1]@nousu 50% te-% pal 2min

    --

    SNATCH
    3x2@nousu 70%, 2@76% pal. 2min

    CLEAN + SPLIT JERK
    3[2+2]@nousu 70%, 1+2@76% pal. 2min

    KYYKKYHYPPY 3x6@tanko pal 2min

    SNATCH PULL
    2x5@90%, 2x4@100% te-% pal 2-3min

    KEHONHUOLTOA n. 30 min, vapaa valintainen väline (ota kevyesti) ja/tai lyhyet venyttelyt.

  • 5.5.2021 Workout

    HUOLTO- JA MAKSIMIVIIKKO

    LÄMMÖT kesto 20 min
    HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

    2 rounds:
    10m+10m Walking Lunge With Rotation + OH, (suorat kädet) lintti
    10 Goblet Squat, lintti
    2 Side Plank + Plank + Side Plank + Reverse Plank
    20+20 Chinese Side Bends (nosta kuormaa kylkeä pitkin kohti kainaloa, vuorokäsin)
    8 + 8 One Leg Glute Bridge Pumping (tunne pakarassa, kantap. lähellä pakaraa)

    --

    1-2 rounds: Snatch (Sn) Grip
    3 x [Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed]
    3 x [Power Sn Pause Below Knee + Power Sn Pause Above Knee + Power Sn]
    3 x [Muscle Sn + Sn Pull (trap.) + Sn Panda Pull + Sn]
    3 x [Sn High Pull And Power Catch + Ninja Sn]
    3 x [Muscle Sn In Squat + Sots Press + Sn Drop]

    SNATCH HIGH PULL + SN BELOW KNEE + SN BALANCE
    5[1+1+2]@nousu 50% te-% pal 2min

    TEMPAUS MAKSIMI (n. 30min aikaa ottaa maksimit)

    ETUKYYKKY (pohjassa tupla pomppu)
    2@55%, 2@65%, 2@75% pal 2min

    CLEAN PULL
    2x4@100%, 3x3@105% ty-% pal 2min

    KEHONHUOLTOA loppuaika

  • 9.5.2021 Workout

    "The Seven"

    Seven rounds for time of:

    7 Handstand push-ups

    60/42,5kg Thruster, 7 reps
    7 Knees to elbows
    110/75kg Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 32/24kg
    7 Pull-ups

  • Front Squat J3.02 Strength

    Front Squat
    1x70%
    1x77,5%
    4x3x82,5%
    3+82,5%

  • CFPORVOO PK 6.5.2021 Workout

    30 min PK
    400m row
    600m jog
    30 s plank
    30+30s pistol squat bottom position
    15s15s copenhagen plank

  • WOD Workout

    3 Rounds for Time;
    15 Strict Pull-ups
    15 Burpee Box Jumps w. step down
    15/12 Calorie Row 10/8 bike/ski

    Time Cap : 15 mins
    Rx+ Option: Add 15 Dips (ring, bar) after pull-ups
    Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

  • 7.5.2021 Strength

    Overhead Squat, moderate to heavy. 2 sec pause on bottom

    5 x 2

    SO 2:00