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

  • Endurance 20.3 Workout

    40min EMOM
    1. 10-20 push-ups
    2. 6-10 bar facing burpees
    3. 15-25 air squats
    4. 10-16cal row
    5. Rest
    6. 8-15 pull-ups
    7. 30-60 DU
    8. 6-14 pistols
    9. 10-16cal ski
    10. Rest

  • 20 min 3 liikettä Workout

    20min

    10 kyykky säkin/pallon kanssa
    50m 2-käden farmarikävely
    10 kp tempaus

    Valitse kaikkiin liikkeisiin raskas paino niin, että kierroksia tulee täyteen 3-5.

  • Split jerk Strength

    Split jerk 3-5x 2

    70-90%

    From rack

  • CFPORVOO WOD 22.3.2022 Workout

    10 min AMRAP
    20 sit ups
    5 devis press 2x22,5kg/2x15kg
    10 pull ups
    5 DB thrusters 2x22,5kg/2x15kg

  • 21.3.2022 Workout

    MEDIUM WEEK / +MASTERS SM 2/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

    5 PLANK SHOULDER TAP

    8x DYNAMIC HALF CHILD POSE +
    5x 90/90 HIP LIFT

    3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

    LEG EXTENSION (bw for-&backw.+3xbounce) + HIP MUSCLE SQUAT SNATCH
    3x2[1+1]@painotanko/tanko pal 1-2min

    SNATCH DEADLIFT with pause 5-10sec + SNATCH Above Knee
    3x3@painotanko/tanko pal 2min

    MUSCLE SNATCH + SNATCH BALANCE
    3[4+4]@painotanko/tanko pal 2min

    POWER SNATCH + SNATCH
    2[2+2]@nousu 50%, 8x2[2+1]@60-76% pal 2min

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    2[2+2]@nousu 50%, 6x2[2+1]@60-76%, 1-2[1+1]@81% pal 2min

    BOX JUMP 4x5 pal 2min

    BOX BACK SQUAT 90°
    2x3@nousu 45-50%
    female: 3@60-70%, 3x3@75-85%, 1@80-90% pal 2-3
    male: 3@55-65, 3x3@70-80%, 1@75-85% pal 2-3

  • BBC Weightlifting - Snatch Workout

    A) Snatch

    Snatch, nousu kakkosilla kunnes hidastuu.
    2 x sama paino
    Ei tng, ei pudotuksia
    15:00 min.

    B) Snatch pulls

    Snatch pull 5cm korokkeella seisten, 3 x 5 @87% (Snatch 1RM)

    C) Banded back squats

    Banded back squats, 6 x 3 @ 70%

    D) Push press

    Push press 2 x 6 @ 76%, 3 x 4 @ 81%

  • 21.3.22 Workout

    EMOM 15

    1) 2 Power clean ---> build up in weight (joka kierrokseen lisää painoa)
    2) 30s max reps slam ball
    3) 50s hard pace row

  • Barbell conditioning (12min) Workout

    Every 1:30 for 8 rounds, each round for time, of:
    7 Bar Over Burpees
    3 Cleans @80/56kg

    Goal: 45+ secs of rest per round

  • Ke 9.3.2022 kyykky Strength

    Suorinjaloin mave 3x10
    -kevyt/lantio

    Linkkarit 3x10

    Kyykky 3x3x75%

    Stoppi-kyykky 5x50%

    Reverse Hyper 3x20

  • Ma 27.12.2021 perusvoima 7/9 Workout

    Ryhmä 1:
    -penkki 6x3x80% (1min palautukset) + sotilaspenkki 20x45%
    -pystypunnerrus 4x12x35-45%
    -kyykky 4x8x65-75%
    -hauiskääntö, myötäote 4x12

    Ryhmä 2:
    -maastaveto 6x6x80%
    -vinopenkki käsipainoilla 4x8-15
    -sivutaivutukset 4x20 / puoli
    -situps 4x20