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

  • MetCon Workout

    7mins burpee

  • Box jump max high Workout

    Box jump max high

  • Kipparit Workout

    Alkulämppä leikki
    Ristinolla

    Mobility

    Taito: C&J

    WOD
    "Grace"

  • trx Workout

    tgserstzu

  • Tread Water Workout

    30 Minutes

    Tread water in deep end. No touching sides or ropes.

  • Running Workout

    Morning: 80 min

    TTP run program, week 1/6
    A. Warm up:
    A1. 5-minute easy run nose breathing
    A2. 20 lateral lunges
    A3. 20 long lunge elbow touches per side
    A4. 20 mountain climbers
    A5. 20 downward dog pushups

    B. Main set
    B1. Alternate 15” run drill, 15” run slowly.
    50% high knee, butt kick
    75% high knee, butt kick
    100% high knee, butt kick
    B2. Alternate 15” run fast*, 30” run slow.
    60% fast
    70% fast
    80% fast
    85+% fast

    C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
    Times: 4.39, 4.30, 4.20, 4.13
    C2. 3 x 200m. Rest 60 seconds between runs
    Times: 43.2, 39.3, 38.1

    D. Cool down
    C1. 5-minute light easy jog/walk with nose breathing.
    C2. Finish with 1-minute forward fold

  • 26.12.2021 Deload Cycle Workout

    Road to 500m

    6 x 500m, same average pace than 1k

    Rest 2-3 min btw sets.

  • WOD Workout

    3 rounds for time
    9 Thrusters @52.5/35kg
    12 Power Cleans
    15/12 Cal Bike / Row / Ski

    Rx+: 60/43kg
    Time Cap: 9mins

    Extra:
    Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

  • CFMEDA 05.08.14 Workout

    2 RDS:
    02:00 STO 40/25
    00:30 Rest
    02:00 Hang Power Clean 60/40
    00:30 Rest
    02:00 GHD Med Ball Throw 6/4
    00:30 Rest
    02:00 Burpee
    00:30 Rest

  • REST DAY Workout

    get out of the gym and enjoy the outdoors