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

  • Takomotor Amrap 6 x 3 Workout

    1.) Amrap 6

    Bike erg 1000/900m
    100 DU

    Rest 3 min

    2.) Amrap 6

    Row 500/400m
    20 Burpee over rower

    Rest 3 min

    3.) Amrap 6

    Ski erg 500/400m
    20 Wall ball shots

    -treenin idea on liikkua tasaisesti ja olla tehokas siirtymissä eikä ns "tuhlailla" aikaa.

  • CFPORVOO Plyo week 6 Strength

    1A) rive riipusta 4x3x60%
    1B) broad jump 4x3

  • EMOM 30min Workout

    1.min
    30 x DU
    10 x KB Swing
    2.min
    6 x Bar Facing Burpee
    rest of the min
    Thrusters 42.5/30kg
    3.min REST

  • 5 rounds Workout

    On the 5:00 x 5 Rounds:
    400 Meter Run
    12/9 cal Air Bike / 15/12 Row
    15 Toes to Bar

  • Treeni 3 Workout

    Treeni 3

    Assult Air Bike 15/ 20 kaloria

    Rinnalleveto tikkaat

    ​Naiset​Skaalaus ​Miehet ​Skaalaus

    8x​40kg​30kg​60kg​50kg
    6x​45kg​35kg​65kg​55kg
    4x​50kg​40kg​70kg​60kg
    2x​55kg​45kg​75kg​65kg
    1x​60kg​50kg​80kg​70kg

    Aikaraja 8 min.

  • For time Workout

    100 Double Unders
    800 Meter Run
    60/45 Calorie Row

    Time cap: 12min.

  • Optional accessory: Workout

    3-5 Rounds:
    3 Negative Pull-Ups 5 sec down (weighted),
    DB Row 6+6

  • RestDay! Workout

    RestDay!

    6:30 Core
    7:30 Basic Endurance

    15:00 Mobility
    16:00 Core
    17:00 Basic Endurance
    18:00 Mobility
    19:00 Basic Endurance

  • Perjantai 23.8. Workout

    Every beginning 90s x 7
    2x 5 burpee + 3 Power clean
    2x 7 burpee + 2 Power clean
    3x 9 burpee + 1 Power clean

  • Conditioning 22-08-2019 Workout

    5 Rounds of:
    Sled push x 18m
    5-10-5m Shuttle Sprint
    Rest 1:00

    4 Rounds of:
    Single Arm Farmer Carry x 36m each. Rest 60s.

    3 Rounds of:
    30 Banded Pull-throughs (ultra wide stance). Rest 60s.