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

  • Front squat Strength

    3 @60%
    2 @70%
    6 x 2 @80% V.2-3

    2-3min lepo sarjojen välissä.

  • Push Jerk Strength

    Every 90s x 7
    3 Push Jerk with 3s. hold at reseving position
    50% 1 RM Split Jerk

  • WOD Workout

    AMRAP 18:00

    400 Meter Row
    30m Double Overhead KB Carry@24/16kg
    15 Double KB Rows
    goal: 5+rounds

    RX+: 5/3 x Ring Muscle-ups after each round

  • Strength Strength

    Floor Press in Bridge

    9 x 3 @ 50-60%, every 60s.
    - These are SPEED reps
    - Change Grip every 3 sets ie. close, medium, and wide grip.

  • Snatch Workout

    3 Rounds with empty barbell:

    5/5 OH Front step lunges
    5 OHS
    5 Snatch push press
    5 Muscle snatch (ei vauhtia jaloista eikä lantiosta)
    5 Tall snatch

    Snatch:

    3 @55%
    3 @60%
    3 @65%
    3 @70%
    3 x 3 @75%

    Pidä painot teknisenä. 2min lepo viimeisten sarjojen välissä.

  • Accessory Workout

    3 Rounds for quality:
    12 Banded bent over row
    12 Banded pull apart
    12 Banded press

  • HS Walk Workout

    3 x AMRAP1
    Max distance HS walk

    1min rest between amraps

  • FOR TIME Workout

    FOR TIME
    Buy in: 30/40 cal Row
    4 rounds:
    12 Box over jump
    9 Pull up
    6 Devil´s Press 2x12/16kg KB
    TC: 12 min

  • CFPORVOO WOD7.11.2020 Workout

    20 min AMRAP
    8 thrusters 40kg/30kg
    10 steps waiters walk 20kg/10kg
    8 C2B
    10 push ups
    8+8 kb clean and jerks 24kg/16kg

  • Dips for days Strength

    Dip Bar dips
    5 - 4 - 3 - 2 - 1
    - Rest 2 min b/w.
    - Add weight every round if possible.
    - Leave couple reps in the tank.
    - Can use red band or do negatives with 3 sec tempo
    - Keep feet at the front all times.
    - Make sure shoulder is as low as possible at the bottom, mimicking the ding dip depth.