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

  • Deadlift Strength

    8 sets of 2 Deadlifts
    Set 1: @75%
    Set 2: @80%
    Sets 3-4: @85%
    Sets 5-8: @90%
    - Rest 3min btw sets

  • Perjantai 18.8.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    10/10 suitcase deadlifts
    10/10 hang snatch / hang clean&jerk
    5-10 roll to candle stick
    then prep for weightlifting part and do some mobility if needed

    Strenght
    Power Snatch 3x6@65-70% of 1rm power snatch
    rest 1.5 min bwn sets
    Power Clean&Push Jerk 3x6@65-70% of 1rm power clean&jerk
    rest 1.5 min bwn sets

    Metcon (time cap 20mins)
    4-5 sets
    240 or 400m run
    1.5-2 min rest bwn sets
    ykkös ja kakkosjuoksut vähän jarru päällä ja sit 2-3 kovempaa vetoa.

    Finisher = 2x15-25 ab crunch with hand behind neck + 12/12 banded donkey kicks

  • 3 rm OH Squat 3 RM Strength

    3 rm OH Squat 3 RM

  • 190823 Perjantai Strength

    DELOAD WEEK

    A) Press snatch balance 4x3

    B) Every 90s for 6 rounds
    1 high hang power snatch
    1 hang power snatch
    1 power snatch
    @50-70% 1RM

    C) Bodybuilding
    3 rounds
    10-15 biceps curl
    10-15 DB pull over
    1min rest

  • ”Pihalla” Workout

    ”Pihalla”

    Korttelin ympäri juoksu

    3 kierrosta:
    8 ilma kyykky
    8 maastaveto
    8 kahvakuulaheilautus (käytä sama kahvakuula)

    100m Farmari kävely (käytä sama kahvakuula)

    40 min

  • Explosive Workout

    A1) explosive C2B (strict) 4x4
    A2) explosive dip 4x4 (strict)
    A3) box jump + explosive lateral jump 4x(3+3)

  • 18.8.2023 Workout

    MODERATE WEEK 1/9

    WARM UP n. 10min

    2 rounds: no shoes

    12 BAND SUPERMAN LAT PULLDOWN

    10 CRUNCHES + 10 CROSS CRUNCHES

    6 SQUAT JUMP

    20sec WALL HANDSTAND HOLD

    --

    video: BAND SUPERMAN LAT PULLDOWN

    SNATCH HIGH PULL *full foot + SNATCH + SNATCH BALANCE
    2[1+2+2]@barbell, 4[1+2+2]@57-65% sn-%, rest between sets 2min

    CLEAN HIGH PULL *full foot + CLEAN + JERK
    1+2+2@barbell, 4[1+2+2]@57-65 jerk-%, rest between sets 2min

    CLEAN PULL from Above Knee *full foot + TRAP PULL
    3[4+2]@85% jerk-%, rest between sets 2min

    SEATED PRESS
    2x8@RPE7, (could do 3 more reps), rest between sets 2min
    *8@rpe7 -- target load of max ~71%

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:

    6-8 PULL UPS *myötäote
    12 DIP / BENCH DIP
    12-15 BSS each leg *Bulgarian Split Squat

    Rest as needed

  • CFPORVOO WOD 16.8.2023 Workout

    45 min PK
    1000m row
    800m jog
    100 rope jumps
    4 min airbike
    10 OHS with broom stick
    10 snatch balance with broom stick
    10 sots press with broom stick
    20s +20s one arm plank
    20+ 20s side plank

  • Bike and running, a bit longer Workout

    For time

    • 2k on bike
    • 4k run
    • 2k on bike

  • Maanantai 14.8.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    10/10 single leg hip bridge (banded)
    20 banded air squat
    10/10 side plank hold + rotation

    Strenght
    FS/BS Squat Program Practise 3
    3 sets of 7 front squats + 13 back squats @60-70% of 1rm front squat
    rest 3-4 min bwn sets

    Metcon
    3-4 sets
    18/14 cal row,run or bike erg / 15/12 cal air bike
    8-12 burpees (fast)
    30-50 double unders (max reps in remaining time of 2.5 min cap)
    rest 1min bwn rounds (time cap 2.5 min each interval )