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

  • Weigthed pull ups 5x4x60% Strength

    Weigthed pull ups 5x4x60%

  • Friday 2nd February Workout

    Skill: gymnastics

    Wod: "Nate" 20 min AMRAP
    2 MU
    4 HSPU
    8 AKBS@24/16

    Wod: find a steady pace and work on quality in your gymnastic movements. Try to keep them unbroken and work on good form.

  • 2.2.2018 Workout

    EMOM 10
    assaulta
    1 : 80-90%
    2 : easy

  • ”Silppu #23” Workout

    Aikaa vastaan:

    • 30cal assault bike
    • 10 ring muscle-up
    • 40cal soutu
    • 15 hspu
    • 50 du
    • 20 leuanveto
    • 60 burpee
    • 25 etunojapunnerrus

  • Thursday 1st February Workout

    Strength: 5x3 OHS

    Wod: 21-15-9
    C&J@50/35
    BBJO@24/20"

    Strength: build upto 80% of your 1rm then perform 3 reps every 90 secs for 5rds.

    Wod: the aim is to move fast , pick a weight that you can do multiple reps with (5-8) and keep moving on BBJO.

  • 1/30/18 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 push-ups
    6 good mornings
    8 jing jang

    Metcon/*Rx(15)
    Emom- every minute on the minute complete the following:
    5 kbs 53/35-*70/53
    5 burpees
    5 mbsu 20/14-*ghdsu

    otm 6
    hang snatch + snatch
    work up if form is good

    Finisher
    2 min hamstring stretch
    30 cuff iso
    50 slow bikes
    50 bicycles

  • Narulle töitä Workout

    For Time

    4 rounds

    10 Toes to Bar
    20 Wall Ball (7/10 kg)
    40 Double-Unders (Or 100 SU’s)

  • Tuesday 30th January Workout

    Strength: 5x3 front squat

    Wod: for time
    50-40-30-20-10
    DUs
    15-15-15-15-15
    OHS@40/30

    Strength: build upto 80% of your 1rm front squat then 3 reps ever 90secs for 5rds

    Wod: test out your OHS when under fatigue, move fast. Perform 50 DUs then 15 OHS and so on.

  • AMRAP 8 Min Workout

    10 Hand Release Push-ups
    10 Straight Leg Sit-ups
    10 Box Jump Overs

  • Friday 26th January Workout

    Strength: 10 min 1rm catch up

    Wod: "Blake" 4RFT
    40ft walking lunge@20/15
    30 box jumps@24/20"
    20 wall ball@9/6
    10 HSPU

    Strength: a chance to catch up on any lifts missed

    Wod: hero Wod time! Take each Movement at a time, try to be efficient and save energy where possible, move slow on transitions and fast on movements. Final round Leave nothing in the tank.