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

  • 14.5.2019 CF Workout

    Eilinen/lepo

  • 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.

  • Endurance Workout

    • 3 Interval of:
    Assault Bike 10:00 @ 85-90% MHR
    2:1 rest each interval

  • EasyWOD 8.6.2023 Workout

    Voima
    E3MOM, 4 rounds
    8+8 single arm kb/db press

    WOD
    16min EMOM
    1.min 6-12 wall ball
    2.min 10-20 plank shoulder tap
    3.min 6-12cal ergo
    4.min rest

  • Aerobic work + gymnastics + strength Strength

    AM: 90 min
    1.Aerobic work for 85 min
    A. 4 rounds of:
    5 min run
    5 min row
    5 min bike
    5 min ski
    HR 128/142
    B. Mobility for 5 min

    PM: 110 min
    Warm up for 15 min + 30 m HSW
    1.Gymnastics
    A. Butterfly chest to bar practice for 25 min
    - Box drills 2 x 10 reps
    - Singles 9 x 1 reps
    - CTB + kip swing 6 x 3 + 3 reps

    B. Butterfly pull ups for 10 min
    - 10 9 9 7 = 35 reps

    2.Conditioning
    A. Every minute on the minute for 10 minutes:
    Even: 12 Cal Row
    Odd: 8-10 UB Toes to bar > 12 12 12 12 12

    3.HSPU Strength:
    A. 3 sets:
    ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
    - 10 kg Rogue plates -7 6 5 reps
    Rest 15 s.
    6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
    Rest 2 min

    4.Sled sprints - not done

  • 17.5.2019 Sali (kevyt viikko) Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    ja huoltoa 40 minuuttia

  • Endurance Workout

    • 45 Min of:
    Run
    200 m @ 60% MHR
    200 m @ 70% MHR
    200 m @ 80% MHR
    200 m @ 90% MHR

  • 6.9.2019 Workout

    Accessory :

    20 minutes. Working your weakness skills.

  • Superkids 10-13 v taito Strength

    maastavetotekniikka
    5 x 5

  • FUNCTIONAL 2.6.2021 Workout

    AMRAP 16
    12 DB/KB hang snatch (alternating, 6/side)
    20 box jump
    12 DB/KB push press (6/side)
    20 steps walking lunges