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

  • Omatoimi ekstra (eacy pace) Workout

    20-30 minutes eacy rowing or biking. Road biking also will do the job.

  • CFPORVOO WOD 28.2.2019 Workout

    3 rounds
    3+3 TGU 24kg/16kg
    12 power cleans 45kg/30kg
    12 Thrusters 45kg/30kg

  • Takomo Build It #24 (deload) Workout

    2 rds

    12 Non alternating lunges / side
    12 jumping squats
    12 Strict press with barbell
    12 banded triceps
    12 "kiinalainen vipunosto"
    12 ring row
    12 lat pull down
    12 "rower roll out"

    -lepo 30 sekkaa liikkeiden välissä ja kierroksen välissä 90 sec.

  • Partner Takomotor Amrap 20 Workout

    20 minute AMRAP:

    20 Russian KB swings 32/24kg
    20 Box Jumps 60/50cm

    Partner A will Ski 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B Ski 400 meters while Partner A picks up where the AMRAP was left off.

    -score is reps from swings and box jumps together. Don,t count Ski Erg for the reps.

  • 2/26/19 Workout

    Warm up(0:00-8:00)
    :30 sec row slow
    :30 sec down dog w/foot pedal

    :30 sec row moderate
    :30 sec active dive bombers

    :30 sec row fast
    :30 sec pass through

    Barbell warm up

    Mobility(8:00-12:00)
    1:00 min couch stretch
    1:00 min front rack stretch

    Pointers/Skill(12:00-16:00)
    ring row/pull ups/bmu/-long hollow body, use hips to kip
    single/double unders-keep wrist in front, control the pace, keep arms in

    Fittrain(18)
    100 single unders-challenge up-50 double unders
    10 ring row/pull ups-challenge up c2b/bmu

    80 single unders-challenge up 40 double unders
    8 ring row/pull ups-challenge up-c2b/bmu

    60 single unders-challenge up-30 double unders
    6 ring row/pull ups-challenge up c2b/bmu

    40 single unders-challenge up 20 double unders
    4 ring row/pull ups-challenge up-c2b/bmu

    20 single unders-challenge up 10 double unders
    2 ring row/pull ups-challenge up-c2b/bmu

    Opt(12)
    1600m walk/run
    5x5 glute/ham raise
    work up to heavy clean
    tabata row
    max set of unbroken single/double unders

    Finisher
    30 w-raise
    15 side plank punch through per
    30 flutters-2ct
    1:00 min six inch hold

  • SANDSTORM Workout

    5 Rounds of:
    Run 400 meters
    5 Single Arm Thruster - Right
    5 Single Arm Thruster - Left
    10 Pull-ups

  • Takomo Recovery #22 Workout

    25min row with friend
    Partner A rowing, while partner B does;
    2 rounds
    12 air squat with band
    12 reverse lunge with bend
    2 x Isot aidat
    30 / 30 sec Side plank
    After rounds completed swap

    25 min ski with friend
    Partner A skiing while partner B does;
    12 lat push down w/stick
    12 single arm swing (6/6) light
    12 lateral plate raise light
    12 Bird dog *5sec pause top
    30 sec plank w/Shoulder taps

  • Morning Intervals Workout

    5x
    New Interval every 6th minute

    15/10Cal. Assault Bike
    15 KB Swings 24/16kg
    15/10Cal. SkiErg
    15 Double KB Deadlifts 2x32/24kg

  • Conditioning 24-02-2019 Workout

    AMRAP 15:00
    200 meter Run / ½ Stairs / 250m Row/Ski
    15 Power Snatch @ 42.5/30kg
    2 Rope Climbs

  • 23.2.2019 Workout

    AMRAP 13

    2 power clean 75/50kg
    12 Wallball shot
    15/12 cal row.