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 and wattbike Workout

    6PM:

    6 rounds with partner (~45-50min):

    • 1k row (1:50/500m pace)
    • Wattbike for cals

    Other one bikes while the other rows 1k. Alternate btw machines. Try to have fast transitions and aim to hold the same pace on the rower. No rest btw.

    I holded 1:49/500m and +1000cal/hour

  • 20.02.2016 - WOD Workout

    AMRAP 15'

    100 Double Unders
    50 Walking Lunge
    21 KTB Swing (24/16)
    18 Wallball (9/6)
    15 Pull Ups

  • Push Press or Bench Press Strength

    5-5-5-5-5

  • Front Squat Strength

    Focus: Front Squat 10 Minute warm up to heavy wgt then 7x1 adding each Round

    25 Minute cap including warm up sets

    Metcon: 12 Minute AMRAP

    200m Run
    7 Med Ball Get Ups
    15 OHS w/ Med Ball 24/20 L3 & L2, 14/10 L1

    Score = 1 RM / Rounds + Reps

  • Team Wod 20.2 Workout

    Teams of 2 or 3
    5 minutes to establish front squat 3rm
    -1min break-
    5minutes to establish deadlift 3rm
    -1min break-
    5 rounds for time
    20 pull ups
    30 push ups
    40 sit ups
    50 squats
    one works, others hold plate overhead 20/15

  • TCF 160219 Workout

    #MetCon | 24’ (6 x 4’ Tabata) AMRAP of:
    - push-up to Ts
    - BB jumping squats (20/14 kg)
    - double unders/single unders
    - sandbag cleans (20/10 kg)
    - V-ups
    - DB farmer’s walk (24/16 kg)"

  • Tempaus + thruster EMOM Workout

    Superkids

    1 min max burpeet
    1 min max naruhyppy
    1 min lepo
    1 min max burpeet
    1 min max käsipainotrhruster
    1min max lepo
    1 min max burpeet
    1 min max leuanvedot

    Ninjat EMOM until failure

    min 1 max DU
    min 2 max leuat
    min 3 lepo
    min 4 tempaus (20/30 kg)
    min 5 3 x thruster (20/30 kg)
    min 6 tempaus (22,5/32,5 kg)
    min 7 3 x thruster (22,5/32,5 kg)
    min 8 tempaus( 25/35 kg)
    min 9 3 x thruster (25/35 kg)
    ...
    until failure
    Tai jos tempaus on uusi tekniikka 15 min samalla painolla.

  • 16.02.2016 - Strength Workout

    10' to find - 1 RM Press Strict

  • 13.02.2016 - WOD Workout

    BFree 1.0

    100 Aïr Squat
    60 Walking Lunge
    75 Sit Ups
    60 Walking Lunge
    50 Box Jumps
    60 Walking Lunge
    25 Burpees
    60 Walking Lunge

    Time Cap 20'

  • Fjord CFE part.3 Workout

    1. Sled, 40m 80kg
    2. Db snatch, 16x25lbs
    3. Rower, 12 cal
    4. Thruster 12x25kg
    5. Rest 1 min

    4 rounds OTM