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

  • Aerobic work + gymnastics + conditioning + strength Workout

    AM: 60 min
    1.PK: 4 x 2000 m Ski-erg
    1) 2.42.4/500 m - 121/131
    2) 2.37.8/500 m - 135/145
    3) 2.33.2/500 m - 146/156
    4) 2.28.1/500 m - 154/164
    2.Mobility for 10 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 22 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 + 1 x 8/s.
    - Kip swing + CTB 10 x 3+3

    C. Bfly practice for 10 min
    - Total of 55 reps

    D.Toes to Bar practice for 10 min

    E. 3 sets:
    10 s ME toes to bar - 6 6 6
    30 s steady pace tuck ups
    -20 s rest-
    10 s ME Kipping HSPU - 5 5 4
    30 s Shoulder presses with stick
    -50 s Rest-

    2.Conditioning
    A. For cal:
    Tabata assault bike
    - 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
    -Rest 2min-
    Reverse Tabata assault bike
    - 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

    3.Strength
    A. 4 sets: > 3 sets
    20 Horizontal row > 10 reps - 20 20 20 kg
    15+15 Half kneeling DB press - 15 15 15 lbs
    20+20 Side crunches
    -Rest 90 s between rounds-

  • 28.7.2017 Workout

    Vatsat 5x20-30 eri liikkein.

  • Peruskuntoa Workout

    7 rounds

    400 m row
    400 m run

    This is a basic conditioning work out, not for time. Save your strength for tomorrow's squats. It will be another time that we do this for time... Until then... be prepared ;)

  • Superkids 7-9 v Taito Workout

    Harjoittele lämmittelyssä:

    -Kuperkeikka
    -Takaperin kuperkeikka
    -Kärrynpyörä
    -PEP

  • Reasoning Workout

    3 sets:
    500m at fast pace
    Rest: 1min
    5 second sprint,
    50m easy,
    10 second sprint,
    100m easy,
    15 second sprint,
    150m easy,
    20 second sprint
    200m easy

    Rest: 3 minutes between sets

    Workout Pacing: The opening 500m should be at your 2000m PR pace. Your sprints should be at max effort. Your easy paced intervals can be at anything you want (just no stopping).

  • Superkids 10-13v Taito Workout

    Tempaus 10 x

    Sylistä
    Reisiltä
    Maasta

  • Superkids 10-13 v WOD Workout

    2 min max reps köysikiipeily
    1 min lepo
    2 min max reps varpaat tankoon
    1 min lepo
    2 min max reps käsilläseisontapunnerrus
    1 min lepo
    2 min max reps hollow rocks

  • Mobility 12.11 Workout

  • 25.7.2017 Workout

    Ulkoilua.
    Kävelyä mökisessä maastossa, tai pyöräilyä 1,5h. PK sykkeillä.

  • Accessory Gymnastic Workout

    4 x 6
    weighted Rope chin-ups ( + weight up to 30% of BodyWeight)
    Alternate top hand position each set