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

  • 10.10.22 Strength

    VOIMA 6/9

    FLOOR PRESS

    every 2min x4
    4 floor press

  • 3.10.2022 Workout

    MEDIUM HEAVY WEEK 5/8

    WARM UP kesto yht. n.15min
    1-2 rounds

    8-12 SERRATUS WALL SLIDE

    8-12 GOBLET SQUAT

    10+10 WALL PRESS DEADBUG

    5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

    --

    2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

    2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

    3+3 SP in SPLT & OH SPLT S *long split pos.

    5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

    2+2 STEPPING SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

    MUSCLE STANDING CLEAN + FRONT SQUAT + PAUSE POWER JERK + POWER JERK *2sec pause dip pos.
    1+1+1+1@up to 50% jerk-% pal 1min

    CLEAN + SPLIT JERK
    2+2@up to 60%, 2+1@70%, 1+1@75%, 2[1+1]@80%, 1+1@90%, 1+1@95%, 1+1@100%, 1+1@102% jerk-% pal 2-2,5min

    CLEAN PULL *full foot
    2@90%, 2x2@100%, 2x2@105%, 1@110% jerk-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    10 1-LEG SEATED CALF RAISE, DB

    5@30-34% bs-% SEATED SHOULDER PRESS, BB

    8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

  • Sunnuntain Pitkä Workout

    3x 17min

    1)
    Kone

    2) 8-10×/liike
    Lantion nosto jalat korokkeella
    Jalkojen lasku kuppiasennossa
    Kulmasoutu kp/kk
    Sivutaivutus kp/kk
    Renegade Row kp /kk
    30s.-1min lepo

    3) 8-10× tai submaxpidot /liike
    Kepillä olkapäät
    Rento roikunta
    Pohjepumppaus kulmanojassa
    Lonkat +kierto
    Pakaravenytys lattialla
    Sammakkovenytys lattialla

  • Weighted pull ups Strength

    Weighted pull ups 3x4x40%

  • CFPORVOO WOD 6.10.2022 Workout

    45 min PK
    3000m jog
    50 cal row
    30 s hang
    30 s plank
    10 box step overs 60cm/50cm
    100 rope jumps

  • Skill & Conditioning Workout

    5 rounds for time:
    200m Skillmill Run
    1 Rope Climb, no jump / 4 Strict Pull-ups
    6 HSPU
    - Rest 1min

  • 3.10.22 Strength

    VOIMA 5/9

    Push press

    every 2min x4
    4 push press

  • CrossLifting Workout

    A:
    Power Clean + Squat Clean + Front Squat + Jerk ( any style)
    - touch n GO reps with the cleans
    - 2-3 mins btw heavy sets
    - Good form
    - 5-6 sets

    B:
    For time with partner (You GO , I GO )
    20 Hang Power Clean + 1 Jerk
    19 HPC + 2 Jerk
    18 HPC + 3 Jerk
    .
    .
    .
    Last set
    1 Hang Power Clean + 20 Jerk
    Weight @60/43kg

    Timecap : 16 mins

  • Extra Credit 04-10-2022 Workout

    Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.
    +
    15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

  • Barbell Conditioning Workout

    Every 2min for 12mins (6 rounds):
    5 Hang Power Cleans 60/42kg
    10 V-ups
    15 Air Squats