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

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 rounds:
    4 min on/1 min off @ VK1 – VK2 pace
    - 2.10, 2.10, 2.10 (160 w)
    Rest 3 min
    B. 3 rounds:
    4 min on/1 min off @ Slightly faster than first sets
    - 2.07, 2.07, 2.07 (170 w)
    HR 154/176
    Cool down for 5 min

    PM: 130 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 15x1 + 5x2
    - MU x25

    3.BCTB
    - Drills
    - BFLY x20
    - BCTB x15

    4.Weightlifting
    Snatch x 1
    Go every 90 s. x 12, start @ 60 %

  • Henkeli 300220 Strength

    ** Clean, pull ups + accessory...**
    Clean 6x2 (6 kovaa työsarjaa)

    Pull ups 4x3. Use extra weight if needed

    For quality:
    3-4rds
    6-10 double kettlebell front rack box step ups (per leg)
    60m sand back/d-ball/atlas stone carry (women 30-50kg, men 50-70kg. Kuorma vartalon etupuolella, ei hartialla)

    Mark your Clean weights here 👇🏻

  • CF16 130424 Workout

    10 min AMRAP
    4 HSPU
    8 Ring dips
    12 Swings

  • Hard routine + aerobic work Workout

    120 min
    Warm up for 25 min

    1.Gymnastics
    4 rounds, rest 1 min between:
    8 cal bike
    20 + 20 DU
    2 kip pull up + 2 TTB + 2 CTB

    2.Metcon
    2 RFT:
    50 wall ball
    30 cal bike
    30 TTB
    20 DBS @ 15 kg
    Time: 18.11, rounds 9.11 + 9.00
    HR 172/188

    3.Strength
    Alt. btw. A & B for 2 rounds:
    A. 10 KB strict press + 8 STTB
    - 10 kg

    B. 8 feet el. ring row + 8 ring push up

    4.Aerobic work
    Easy bike for 30 min
    11500 m, 2.36/1000 m
    HR 120/130

  • Snatch pulls with stop Strength

    4 kertaa, 100+% snatch maks.

    3 Snatch pulls, 2s stop polven alla

  • 4.2.2020 Sali&CF, kevyt viikko Workout

    Eilinen/Lepo

  • Saturday Madness Workout

    AMRAP 12:00 with a partner:
    15 Power Snatches @52.5/35kg
    15 Calorie Bike or Row or Ski
    15 Toes to Bar

    Rest 2:00

    AMRAP 12:00 with a partner:
    15 Power Cleans @60/42.5kg
    15 Calorie Bike or Row or Ski
    15 Strict Handstand Push-ups or Scale Option

    Goal: 4+ rounds in each amrap - split work evenly.
    Maintain a relatively high level of effort, but not maxing out ~80%.
    HSPU options: Strict, strict to pads, pike push-up, DB Push Press

  • Max out: push-ups Workout

    Max out: push-ups

    2 x 1 min Max reps push-ups

    -rest 2 minutes btw_

  • 19.4.2013 Workout

    DU practice for 15 min,

    Then:

    4500m row

  • 16.4.2013 Workout

    Power Clean
    2-2-2-2-2-2-2-2-2
    Comment: Touch and go

    60#, 65#, 70#, 75#, 80#, 85#, 90#, 95# (2nd fail), 90kg

    – Then –

    AMRAP 12 Minutes
    8 Hang Power Cleans (50kg)
    12 Burpees
    24 Double unders