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

  • Takomo Pikkujoulu Games event 3 Workout

    Takomo Pikkujoulu Games event 3

    1000m Bike x 4 (jokainen tiimistä)
    500m row x 4 (jokainen tiimistä)
    500m Ski x 4 (jokainen tiimistä)

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    15 takareisikoukistus kuminauhalla päinmakuulla
    30 lantionnosto

  • Airbike 30min Workout

    Airbike
    nosta rauhallisesti intensiteetti 70% (syke)
    tämän jälkeen kevennä niin, että intensiteetti laskee 55% (syke)
    jonka jälkeen nostat intensiteetin taas 70%

  • 1.Wednesday Primer Workout

    3 Rounds (18:00 total):
    AMRAP 2:
    30-40% of your Max Strict HSPU
    12 CTB Pull-Ups
    Max Calorie Assault Bike
    ... Rest 1:00
    In a 2:00 Window
    30-40% of your Max Strict HSPU
    12 Box Jump Overs (24"/20")
    Max Calorie Row
    ... Rest 1:00

  • Conditioning 23-10-2019 Workout

    Teams of 3
    Max Reps + Calories of:
    10:00 Row or Bike or Ski or Stairs
    5:00 Max Reps Power Clean + Push Jerks @60/42.5kg
    10:00 Row or Bike or Ski or Stairs

    *Score = total calories + reps
    *One works at a time - split as desired.

  • Squat snatch week 3 Strength

    Squat snatch week 3

    EMOM 10 min

    3 squat snatch 70-80%1RM

    *Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

  • Teamworx Workout

    20min AMRAP
    In teams of 4:
    - 20/17cal Bike/Row/Ski
    - Alternating DB-Snatch 22,5/15kg
    - Box over burpees
    - Rest

    After every 20/17cal, athletes change places.
    Result is combined number of reps.

  • Conditioning 06-11-2019 Workout

    AMRAP 25 with a partner:
    100 Double Unders
    80 Calorie Row / 4 x Stairs
    60 Burpees
    40 Walking BW Lunges
    20 C2B Pull-ups
    *One person works at a time - split as desired.

  • 2.Conditioning Workout

    "Breakfast Club"
    5 Rounds of AMRAP 1:30:
    25 Double Unders,
    6 Deadlifts (225/155#) (102.5/70kg)
    25 Double Unders,
    Max Strict HSPU in Time Remaining
    Rest 30 Seconds Between Rounds.

  • CFPORVOO WOD 5.11.2019 Workout

    15 min AMRAP
    100 DU
    3 BAr mu
    10 alternating pistols
    10 thruster 40kg/30kg