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

  • Juoksuohjelma, viikko 10, harjoitus 2 Workout

    Skaalattu
    45-60min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP
    Kuntoilija
    45-75min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP
    Pro
    60-90min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

  • Conditioning Workout

    20s. each movement 3 rounds, rest 20s. b/w exercises.
    Wall Facing HS Hold
    light DBL DB Z press
    Seal walk

    EMOM 12
    Work for FULL 40 sec, rest for 20 sec.
    - Pick a number and stick to it.
    - Every round must have same reps.
    - Rather do RX movement and less reps than scale to something easier.
    1) 1-arm DB Thruster
    2) HS walk -> plate to plate walk on the wall
    3) Burpee high Box jump over 30/24"
    4) rest

  • Bike conditioning Workout

    5x3 min @ 105% at your 3 min watt ave.

    1:1 rest

  • CF Seppä - Team WOD 20.2 Workout

    Teams of 2/3
    7 minutes as far as possible
    Kettlebell hell
    12 Deadlift
    10 Goblet squat
    8 Kbs
    6 Snatch
    4 Reverse lunge
    2 Stoh
    All movements must be done unbroken.
    You go, I go. Go as heavy as possible.
    Weights are 6/8/12/16/20/24
    -3 Min rest-
    7 minutes as far as possible
    Dumbbell hell
    2 Devils press
    4 Squats
    6 Stoh
    8 Hang power cleans
    10M walking lunge
    One dumbbell. Must be done unbroken.
    Weights are 7,5/10/12,5/15/17,5/20/22,5/20
    -3 Min rest-
    7 minutes as far as possible
    Barbell hell
    12 Deadlift
    10 Hang power
    8 Front squats
    6 Reverse lunge
    4 Clusters
    2 Stoh
    15/20/25/27,5/30/32,5/35
    20/25/30/35/40/45/50

  • Deadlift Workout

    3 x 6 V1-2/R3
    Tempo 2-1-X-1 (2s alas-1s pysäytys alhaalla-terävästi ylös-1s ylhäällä)
    Tanko korotettuna polven alta.

  • "Hurts So Good" Workout

    AMRAP 20:
    30 Bar Over Burpee
    30 Hang Squat Cleans 40/30kg
    30 Box Jump Overs
    30 Overhead Squats 40/30kg
    30 Toes to Bar
    30 Thrusters 40/30kg

  • Pause front squat Workout

    5 x 2 (2sec pause at the bottom) V.1/R3

    Huom!
    Toistoreservi viimeisellä sarjalla 1.

  • KB Carry Workout

    3 Rounds:
    25sec/25sec Mixed carry (Farmers and front rack)
    25sec Rest
    25sec/25sec Mixed carry (Front rack and OH)
    25sec Rest
    25sec/25sec Mixed carry (Farmers and OH)
    50sec Rest

  • Pe 19.2.2021 sheiko: kevyt penkki/kyykky Strength

    Penkki 3x5x65%

    Kyykky 3x3x75%

    Blackburns’ 5 kierrosta

  • WOD Workout

    For time
    20-30-40 Renegade Rows @22,5kg/15kg
    400m Row/Ski/800m bike
    80-60-40 Double Unders
    Timecap: 12 mins