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

  • Skill 10-03-2019 Workout

    EMOM 12:
    ODD Minutes: Snatch Balance Practice 1-5 reps
    EVEN Minutes: Jump Rope Practice :20-:30

  • Conditioning 09-03-2019 Workout

    AMRAP 12:00 w. a partner:
    6 Bar Facing Burpees
    9 Sumo Deadlift High Pull @52.5/35kg
    12 Hang Power Cleans @52.5/35kg
    *One athlete completes a full round a time.

    Rest 2:00

    AMRAP 12:00
    6 Bar Facing Burpees
    9 Front Squat @52.5/35kg
    12/9 Calorie Assault Bike / ½ Stairs / 15/12 Row Cals
    *One athlete completes a full round a time.

    Then,

    10 Minutes of easy aerobic work. Machine of your choice, jog or light sled push/drag

  • Cals and Double unders Workout

    30s. On, 30s. Off for 20min
    Row/Bike/Skierg
    Double unders

  • Takomo Recovery #23 Workout

    50 min
    9-12-15-18-21-24-27-...ascending cal
    Alternate between Ski/Row easy pace
    After each set of row
    10 high box step up
    10 walkout
    10 wall squat
    After each set of ski
    20 heel touches
    20 sec hollow hold
    20 single arm kb dl (10/10)

  • Frogger Workout

    7 Rounds of:
    7 Jumping Pull-ups
    7 Burpee Box Jumps (24/20)
    7 Wall Balls (10/6)

  • 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