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

  • Gymnastics + weightlifting Strength

    130 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1 + 8x2
    - MU x 22

    2.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 20 (singles)

    3.Weightlifting
    A. EMOM12: Snatch x 1, start @ 60 %

    B. EMOM6: Power snatch x 5
    - 25 25 27.5 27.5 30 30 kg

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    6.75 km
    Avg. 6.43 min/km
    HR 130/150

  • Rowing intervals Workout

    80 min
    Warm up for 10 min
    1.Rowing intervals
    10 x 1000 m, rest 90 s. bs.
    Times: 2.10, 2.10, 2.10, 2.10, 2.10, 2.07, 2.07, 2.07, 2.07, 2.05
    Watts: 159, 159, 159, 159, 159, 168, 168, 169, 169, 177
    HR: 159/180
    Cool down for 5 min

  • 22222 tempo strict ring muscle ups 5x2 Strength

    Five sets of two strict ting muscle ups with tempo:
    2s pull up
    2s dip up
    2s hold top
    2s dip down
    2s pull down

  • Ma 24.2.2020 Sali kyykky Strength

    Kyykky 6x4x75%

    Pystypunnerrus 5x6

    Suorinjaloin maastaveto 5x10

    Situps 5x15

  • 22.2.2020 CF Workout

    Eilinen/Lepo

  • Joken voimaohjelma kevyt veto Workout

    Maastaveto.
    8x60
    8x70
    8x80
    2x8x90
    Ylätalja
    4x8
    Rintatuellinen soutu
    4x80
    30+30kg
    Hauiskääntö tolppaa vasten
    8x20
    8x25
    8x30
    8x30 + 6 kippaamalla
    8x25 + 6 kippaamalla
    8x20 + 6 kippaamalla

  • Joken voimaohjelma raskas kyykky Workout

    Takakyykky.
    8x70
    8x80
    8x90
    8x100
    2x8x110
    Prässi
    8x160
    8x210
    8x260
    8x310
    Lantionnosto
    8x120
    8x150
    8x180
    8x210
    Vatsarutistus
    5x20
    65kg

  • 23.2.2020 Workout

    Basic Endurance 60 min. Choose one.

    Run/Bike/Ski/Swin

  • Total workouts of the week Workout

    Total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aer x -
    BB x 2
    Squat - 4225 kg

    Gymnastics
    MU - 60
    BMU - 15
    BFLY - 70
    BCTB - 65
    HSW - 10

    Recovery
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA. 42 kcal/FFM