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

  • Jacked gymnastics + CF JKL wod Workout

    Aamu: 30 min
    1 min walk/1 min run
    avg. HR 122
    7.31/4.37 min/km

    Ip: 120 min

    1.Own skill
    A. Ring MU practice for 30 min
    - Progressions
    - MU partner assisted 5 x 1 reps

    2.CF JKL wod 9.5.2018

    1. JG scaled competitor 9.5.2018 A. 3 rounds > 1 round of:
    2. 10 parallel bar dips w/3 sec. neg.
    3. 10 strict pull up w/3 sec. neg.
    4. 60 s. closed tuck front lever hold
    5. 60 s. ring support hold
    6. 60 s. hollow hold
    7. 60 s. arch hold

  • 5 x 8 Back Squats (week 2) Strength

    progressive

  • 2.5.2019 Sali Workout

    Eilinen/Lepo

  • Superkids 10-13 v voima Workout

    5 x 1 tempaus sylistä + maasta AHAP

  • OTM 20 CLUB Snatch 1 Strength

    Every minute 1 snatch @75-80%

  • Metcon Workout

    For Time:
    Row 1000 m
    Double DB Thrusters (2X22.5/15Kg) 30 reps
    Legless Rope Climb (5 m) 5 reps

  • Extra Credit 28-03-2021 Workout

    Resisted Nasal Breathing - 15 breaths.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.

  • 29.08.2025 (AM or PM) Workout

    VO2 Max intervals:

    30min Running clock performed as:

    • 40s on/20s Off (Alternating Echo Bike & Row)

    *Alota vähän iisimmin, ja nosta vauhtia pikkuhiljaa. Vikat 10min pitäis mennä jo aika lujaa.

  • Jacked gymnastics + strength Strength

    90 min

    1.Push / Pull Strength
    Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
    A1. Chin-up 8 x 8, unweighted
    A2. Strict Ring Dip 8 x 8, unweighted

    1. Alternate for 3 rounds: A1. Strict DB press 8*8 10*8 10*8 kg A2. Single arm DB row 10*12.5 10*15 10*15 kg A3. High pull with KB 12*10 12*12 12*12 kg A4. Straight arm DB raise 15*3 15*3 15*2 kg A5. Bicep curl w/ barbell @ bench 12*10.5 10*13 12*13 kg

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work
    4 x 15 min Ergs of your choice
    - Rest 2 min between-
    Run, row, run, bike
    129/151
    2.Mobility for 10 min

    PM: 130 min
    Warm up for 20 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 28 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 2 x 8
    - Swing + CTB 9 x 3+3

    C. Bfly pull up practice for 10 min
    - 45 reps

    D. 4 sets:
    15 s. ME Butterfly pull ups - 10 11 10 12
    25 0.s steady pace Bent over row with Barbell - 14 14 14 13
    -20 s. rest-
    15 s. ME Stationary dips - 6 5 6 5
    25 s. steady pace Push ups - 10 9 9 8
    -Rest 80 s.-

    2.Conditioning
    A. For calories:
    Reverse Tabata assault - 56 cal
    -Straigth into-
    Tabata assault - 57 cal
    Total of 113 cal
    Watts 1141/361, RPM 98/56

    3.Strength
    A. 5 sets:
    10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
    10+10 Pallof press in split position
    - Rest 90s between rounds-