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

  • Snatch Grip Push Press + OHS Strength

    5 sets of:
    2 Snatch Grip Push Presses + 1 OHS
    - Rest 2mins btw sets.

    Set 1: 60% of limiting lift
    Set 2: 65%
    Set 3: 65%
    Set 4: 70%
    Set 5: 70%

  • Snatch High Pull (DELOAD) Strength

    3x3 Snatch High Pulls @75-85% 1RM Snatch
    - Rest 2min btw sets
    - Looking to pull bar as high as possible, to the chest level.

  • Power Snatch (DELOAD) Strength

    5 sets of:
    1 Hang Power Snatch + 1 Power Snatch
    - TnG sets
    - Rest 2min btw sets

    Set 1: 65% 1RM Power Snatch
    Set 2: 70%
    Set 3: 70%
    Set 4: 75%
    Set 5: 75+%

  • SNATCHES Strength

    Squat snatch 8x2x70%

  • CrossLifting Workout

    A,
    In 15 mins
    Find 1RM of :
    Hang Squat clean
    - high, mid or Regular is also allowed
    - Rest 2-3 mins btw Heavy sets
    - Build up in about 5-6 sets
    B,
    Amrap 14 mins
    10 lateral Burpees over the bar
    1 round of “Macho Man”
    10 lateral Burpees over the bar
    2 rounds of “Macho Man”
    10 lateral Burpees over the bar
    3 rounds of “Macho Man”
    10 lateral Burpees over the bar
    4 rounds of “Macho Man”
    10 lateral Burpees over the bar
    5 rounds of “Macho Man”
    .
    .
    .
    Weight @60/43kg
    Goal : set of 5 or more!

    “Macho Man”
    3 Power Clean
    3 Front Squat
    3 Push Jerk

  • Ke 7.9.2022 perus: penkki Strength

    Penkki 4x8x65%

    Sotilaspenkki 65% x amrap

    Kulmasoutu vastaotteella 5x15

    Vipunostot eteen levytangolla 5x15

    Yhden käden vauhtipunnerrus 3x6

  • BASIC CONDITIONING Workout

    30min amrap
    500-m row
    25 air squats
    400-m jog/walk
    25 kb swing

  • BASIC CONDITIONING Workout

    40min for quality (A,B,A,B.....)
    A: row 4min
    then 3 rounds
    10 ring row
    10 db snatch alt.
    10 box jump

    B: bike/ski 4min
    then 3 rounds
    10 steps walking lunge
    10 sit up
    5+5 single arm db push press

  • CFPORVOO WOD 8.9.2022 Workout

    45 min PK
    3000m jog
    25 cal row
    30s hang
    30 s HBH
    30 s ABH

  • 7.9.2022 Workout

    LIGHT WEEK 1/8

    WARM UP kesto yht. n.15min
    2 rounds/side
    STANDING OH LEG RAISE &
    HORIZONTAL POS. &
    HALF MOON POSE &
    DOWN DOG (DD) with 3x CALF raise &
    TREE LEGGED DOWN DOG &
    TIGER CURL &
    DOWN DOG w/ TRUNK ROTATION both side &
    WIDE LEGGED FOLD &
    COSSACK SQUAT both side &
    PYRAMID &
    HALF SPLIT &
    GARLAND &
    DOWN DOG (DD) &
    STANDING FLAT BACK &
    STANDING FORWARD BEND &
    MOUNTAIN

    --

    1-2x5 FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PJ + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GMS SJ DROP

    5 HIP M ST CL *slowly & FS *3s pause sq pos.

    5 HIP CL BAL *slowly & on the toes & 3s pause sq pos. + 5 HIP CL BAL *on the toes & 3s pause sq pos.

    3 CL PULL to PWR pos. + 3 REVERSE CL PULL

    3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

    PULL UPS and CHIN UPS MAX (~15min)
    3xMAX REPS without rubber band (before 0 - 10 reps) or MAX REPS with extra weight (before +10 reps)

    BLOCKS CL PULL to PWR POS. + CL *blocks the knee high
    1+2@up to 50%, 2[1+2]@60-65%, 3[1+2]@70-72% j-% pal 2min

    --

    PAUSE SPLIT JERK + SPLIT JERK *rack/blocks, 2sec pause dip pos.
    4-6[1+3]@50% pal 2min

    FS *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
    4@30%, 4@55%, 3x4@70%, 3@74% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    10+10 STANDING HIP FLEXOR RAISE, KB

    20-25 SEATED LOW ROW, BANDED

    8@71-85% bs-% SUMO DL, BB