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

  • 21.3.2022 Power Clean Strength

    Build Heavy Set of 5

    Then

    1 x 5 x 90% OTD
    1 x 5 x 80% OTD

  • Skill & Conditioning Workout

    5 rounds for time:
    40 DU
    10m L-arm DB OH Walking Lunges 20/15kg
    10 T2B
    10m R-arm DB OH Walking Lunges 20/15kg

    TC 16min

  • CrossLifting Workout

    A,
    EMOM 10
    Power Clean + Front Squat + Squat Clean
    - add weight each set
    - Start @60% of 1rm power clean

    B,
    Partner wod (you go , I go)
    Amrap 4 Mins
    Power clean + push press @43/30kg

    Rest 1 mins

    Amrap 4 mins
    Max cal row

    Rest 1 mins

    Amrap 4 mins
    Thruster @43/30kg

    Goal: 50+ rep/cal in each interval

  • 21.3.22 Strength

    DEADLIFT

    1x 14
    2x 7

    Lisää painoa viime viikosta!

  • Pe 18.3.2022 penkki + maastaveto Strength

    Shoulder disclocations 5x10
    -joka sarjan päätteeksi 10s venytys

    Penkki 3x3x85%

    Suorinjaloin mave 3x6x50-60%
    -jokainen toisto lattiasta/stopilla
    -kapea-asento kaikilla

    Sotilaspenkki käsipainoilla 3x12-20

    Hauiskääntö tangolla 5x15-25

    Ojentajat kumpparilla 5x15-25

    2 viimeistä liikettä voit tehdä vuorotellen.

  • 19.3.2022 Deload Cycle Workout

    AMRAP 18, With Partner

    14 Man Makers
    Unbroken Hanging on Pull Up Bar ( 10 sec = 1 rep )
    Row 80 Calories

    Split as you like. Both hanging same.

  • CFPORVOO WOD 17.3.2022 Workout

    30 min PK
    15 s hang, chin over the bar
    15 s support on rings
    30 s HBH
    30s ABH
    100 rope jumps
    20 russina twists 10kg/15kg
    20 light bent over rows
    10 ring rows
    600m bike
    600m row

  • 16.3.2022 Workout

    TÄLLÄ VIIKOLLA ON MAHDOLLISUUS OTTAA MAKSIMIT, JOS JOKIN JÄI EDELLIS VIIKOILTA VÄLIIN! 😎💪🏻

    LIGHT WEEK / +MASTERS SM 1/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    5 SIDE PLANK RAISE + ROTATION

    3 COSSACK SQUAT + KNEE DIP

    30 sec HANDSTAND HOLD

    3 INCHWORM ONE LEG PUSH UPS -siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli

    SNATCH PUSH PRESS + SNATCH BALANCE
    3[2+2]@painotanko/tanko pal 1-2min

    SNATCH DROP + OHS 3sec pause squat position
    3[1+2]@painotanko/tanko pal 1-2min

    REVERSE SNATCH PULL
    3x3@keppi/painotanko pal 1-2 min

    DEFINIT SNATCH + OHS
    2[3+2]@50%, 2[2+2]@60% pal 2min

    DEFINIT SNATCH
    5x1-2@nousu 73% pal 2min
    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    5x2-3@nousu 76-81% pal 2min

    CLEAN PULL full foot + CLEAN + SPLIT JERK
    4[2+2+1]@nousu 65% pal 2min

    CLEAN + FRONT SQUAT + SPLIT JERK
    4[1+2+1]@nousu 73% pal 2min
    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    4[1+2+1]@nousu 76-81% pal 2min

  • WOD Workout

    5 rounds for quality
    5/arm x Bottoms Up KB Snatch From Floor. Pause at top each rep
    5/side x ½ KB/DB Turkish Get-Up with Hip Lift
    5/side x Alternate V-Up
    1:00 Easy Machine/Jog

    Extra:
    DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.

  • Strength Workout

    3 rounds for quality
    20 x Band Pulldown
    10 x DB Hammer Curl
    1:00/1set x Handstand Practice
    Rest as needed

    Handstand practice can vary each round: holds, walk, shoulder taps, pike holds etc.