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

  • EMOM 12 Workout

    1) Ring row hold 30s
    2) DB French press 30s
    3) Hollow hold 45s

  • Push & Pull Workout

    4 Rounds:
    Bench press 4 (2+2) V.2
    Rest 90sec
    Pull up (2+2) V.2
    Rest 90sec

    Huom!
    Käytännössä tehdään neljän toiston sarjoja, mutta ne on jaettu kahteen osaan. Eli teet 2 toistoa, huilaat 30sec ja teet uudelleen kaks toistoa. Tämän jälkeen huilaat 90sek, siirryt toiseen liikkeeseen ja teet saman.

  • G-Skill Workout

    (this is class programming, i have added things to do if performed outside of class)

    Ring MU prog 1.0
    In class perform as coached
    OR
    outside of class do:
    warm up:
    2x 20s. of each
    MU Ring row
    hollow hold
    push up
    AND THEN
    Complete 5 sets alternating:
    L-Chin Ups:
    5-4-3-2-1
    Ring Dips
    5-4-3-2-1
    --rest as needed between sets to complete all reps successfully--

    For the L-Chin Up:
    *Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
    To scale:
    *You can put legs in tuck position & pull as high as possible
    *Can do MU ring row
    If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.

  • Hip thrust Workout

    3 x 5 V.2

    Huom!
    Liike tehdään penkiltä. Käytä tankoa sekä painoja.

  • Snatch Workout

    Warm up:
    5min Dynamic stretching
    2 Rounds:
    15/15m One arm farmers carry
    5-10 Banded pull apart with 5sec hold
    10 Alt. Cossack squat
    10 Alt. DB snatch
    5 Box jump

    Barbell warm up:
    2 x 5 Narrow grip OHS
    2 x 5 High hang muscle snatch
    2 x 5 Slow tall muscle snatch
    2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
    2 x 5 Snatch balance
    2 x 3 Hang squat snatch

    Snatch + hang snatch:
    3 x 1+1 @70-75% R.90-120sec
    3 x 1+1 @80-85% R.120-180sec
    Pidä painot teknisenä! Voit käyttää remmejä.

    EMOM5
    3 TNG Power snatch @60%
    Keskity liikkeen taloudellisuuteen.

  • 2021 J1 Snatch 5X3, 2X1 Strength

    Snatch 5X3, 2X1

  • "Come 'n Get Sum" Workout

    5 Rounds For Time:
    15 Bar Over Burpees
    15 STOH 43/30kg
    50 DU
    TC 20min
    - Try to stay unbroken on the barbell. Scale if needed.

  • Accessory Workout

    2 Rounds:
    A1. DB french press 10 V.1
    Rest 30sec
    A2.Bent over rope row 10 V.1
    Rest 30sec
    A3. Side planks 12/12
    Rest 30sec

  • Weighted dip Strength

    Weighted dip 1-1-1-1-1 reps

  • CFPORVOO WOD 27.2.2021 Workout

    Cumulate 3500kg of back squats
    every time you break squats do 5 strict pull ups