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

  • 6x4 Power snatch Strength

    • No tng, drop every lift
    • Go heavy
    • Rest 2min btw sets

  • CFPORVOO Clean complex 2 Strength

    Hang clean + tall clean 6x(2+2) x 55%

  • 3RM Thruster Strength

    Find your 3RM of the day in 10min for

    Rest 5 min before starting next part. Bar from the rack.

  • Accessory Workout

    3 Rounds:
    6/6 One arm KB row with 2s hold V.0-1
    30sec Rest
    4 Eccentric HSPU (4sec Down) V.1
    1min Rest

    Voit tehdä HSPU:un deficittinä.
    Skaalaa HSPU deficittinä boksilta.

    Huom!
    Pelkästään negatiivinen vaihe alas eli älä tee strictinä tai kipillä ylös.

  • MU & HS walk Workout

    EMOM10
    For quality:
    1. 1-5 Bar MU/RMU
    2. 5-12,5m HS walk or obstacle course
    Lisää toistoja/matkaa viime viikkoon.Skaalaa MU kumpparilla.

    Huom!
    RPE 2-2.5 eli treenin idea on olla suht kevyt.

  • Extra Credit 18-02-2021 Workout

    Banded Y-T-A-T: 3 x 10. Rest 60s.
    - Y-T-A-T = 1 rep
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Snatch 1RM Strength

    Warm up:

    Pull techinc and timing

    Good technical 1 Rep heavy snatch of the day.

    Accesories

    4 rnds for quality
    20 plank rotations
    3 heavy sots press
    12 pendeley row w. snatch grip

  • Snatch complex Strength

    1 Squat snatch
    1 Hang Squat snatch
    1 Low Hang snatch

    • Find a heavy set in 20min.

  • Extra Credit 16-02-2021 Workout

    Banded Pull-throughs: 4 x 15. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 12 rounds Workout

    2 DL (140/90kg)
    4 Strict HSPU / Hand Release Push up
    6 Pistol squat (Alt.)

    (Time cap: 15min.)