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

  • 180321 Torstai B Workout

    5min AMRAP
    12 box jump
    8 db one arm devils press

  • Shoulder press / Push press Strength

    5 sets of:
    3 Shoulder press + 5 Push press
    - Build to heavy
    - Rest 2-3min btw sets

  • Pe 15.1.2021 sheiko 6/18 Workout

    Kyykky 3x6x60%, 4x5x70%

    Penkki 8x5x70%

    Vipunostot maaten 5x10
    -keskiraskas

    Hyvää huomenta istuen 5x10
    -kevyt

    Fillari / soutu 5 min "kovalla teholla"

  • 5 rounds Workout

    AMRAP:
    1min.: Wallball (20/14lbs)
    1min.: Burpee + Box jump
    1min.: Hang DB snatch (22.5/15kg)
    1min.: Rest

  • Bench Accessory 3 Strength

    When going to class, if possible, perform this prior to class.
    Dips ( with dip bar)
    5, 4, 3, 3, 2
    - Keep feet in front of you, shoulder must come below elbow every set.
    - All reps must be strict.
    - Rest 2 min b/w sets.
    - Can use same weight as last week.

    After you're done with all 5 sets of dips, rest 5 min then

    Chest to bar pull up
    5, 4, 3, 3, 2
    - Visible touch on the bar, every rep.
    - All reps must be strict.
    - Rest 2 min b/w sets
    - Can use same weight as last week.

    In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.
    The reps are going up as follows:
    Week 1 - 5, 4, 3, 2, 1
    Week 2 - 5, 4, 3, 2, 2
    Week 3 - 5, 4, 3, 3, 2
    Week 4 - 5, 4, 4, 3, 2
    Week 5 - 5, 5, 4, 3, 2
    Week 7 - 6, 5, 4, 3, 2
    Week 8 - 6, 5, 4, 3, 3
    Week 9 - 6, 5, 4, 4, 3
    Week 10 - 6, 5, 5, 4, 3
    Week 11 - 6, 6, 5, 4, 3

    If you are using bands make sure to progress as weeks go by.
    Example:
    week 1, use a red band sets 1-3
    week 2, use a red band only 2/3 of reps in sets 1-3
    week 3, use a red band only 1/3 of reps in sets 1-3
    Week4, use a red band only for the largest set and the sets 4-5 have weight.
    Week 5 loose the band, add weight to sets 3-5
    and so on..

  • Ke 13.1.2021 sheiko 5/18 Workout

    Pukkiveto 5x5
    -säärestä
    -raskas (eli enemmän kuormaa mitä viime viikolla)

    Vinopenkki 5x5 (60-70%)

    Ojentajat otsalta 5x10
    -keskiraskas

    Suorinjaloin mave 4x8
    -keskiraskas

  • CFPORVOO WOD 12.1.2021 Workout

    20 min AMRAP
    20 kb-snatches 24kg/16kg alternating
    40 DUs
    10 pull ups
    10 push ups
    8 hang power cleans 70kg/50kg

  • Power Lifting Workout

    Pääliikkeet:
    Bench press 4x4 (3 MIN TAUKO SARJOJEN VÄLISSÄ)
    Back squat 4x6 (2 min tauot sarjojen välissä)

    Apuliikkeet:
    Shoulder press 4x8 (1 min tauot sarjojen välissä)
    Weighted chin-ups 4x8 (1 min tauot sarjojen välissä)

    *4 vko proge

    *Tällä tunnilla keskitytään voimanoston pääliikkeisiin eli maastavetoon, kyykkyyn ja penkkipunnerrukseen vaihtuvin teemoin eri ohjelmissa. Lisäksi on aina pari apuliikettä.

  • Back squat Workout

    Find your daily max. V.0-1

    Pidä liike teknisesti hyvänä!

  • Bent Over Row Strength

    4x8 Barbell Bent Over Row
    - Go heavy
    - Rest 90-120sec