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

  • Back squat Strength

    2x60%
    2x70%
    2x75%
    2x80%
    2x85%
    1x90%

  • 5 rounds Workout

    1min: row
    1min: burbee (15cm target)
    1min: rest
    1 min row
    1min: 30 DU + amrap wb
    1 min rest

    Row hardest sustainable pace. Goal is not to crash on the rower, but still go hard

  • 2/15/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 single leg deadlift
    10 ground to overhead 45/25
    10 walking front kicks

    Metcon(13)
    800m run
    30 pull ups
    800m run

    Metcon-comp(12)
    800m run
    30 hspu
    800m run

    gym goat(5)

    Finisher
    2 min samson stretch
    100 temp tantrum

  • Endurance Workout

    Every six minutes for 36 minutes (6 sets):
    450 m run or 30/25 cal row
    12 wall balls
    8 alternating DB split jerks

  • Morning Intervals Workout

    6 Rounds, new round every 3min
    Alternate between a and b

    A) 15/12 Cal. Assault Bike + ME UB Wall Balls (5-15)

    B) Shuttle Run with Balls and Bags (120m)

    Rest 3min

    6 Rounds, new round every 3min
    Alternate between a and b

    A) Row 20/15 Cal.

    B) 30m Sled Push 80/60kg + 10 Burpee Box Jump Overs

  • Endurance WOD Workout

    20 min AMRAP
    10 Burpees
    20 push-ups
    30 sit-ups
    40 squats
    50 sec. Plank

    Met Con
    8 min time cap
    200 walking lunges

  • Onsdag 25/1 2017 Workout

    Herrarnas dusch har börjat läcka och medför duschförbud idag. Damernas fungerar. Vi jobbar på problemet och hoppas laga läckan imorgon eftermiddag. Vi beklagar problem detta medför men hoppas att ni har överseende med situationen.
    A:
    10 min emom:
    1-10 Ctb
    B:
    Partner WOD:
    For time:
    2000m row
    200 lunge steps
    200 push ups
    2000m row
    1 jobbar/1 vilar
    C:-

  • Voimisteluliikkeiden harjoittelua Workout

    4 kierrosta:

    Pistol Squat Progressions x 4 reps each leg ( renkailla tai teline )
    Handstand Holds or Walks (freestanding or supported) x 30 seconds
    L-Sits x 30 seconds ( boxilla tai renkailla )
    Squatted Strict Ring Muscle-Up Transition x 4 reps ( alkaa mupin loppuasennosta, tehdään siis aluksi takaperin )
    Ja tosiaan jos ei mene nämä mupit putkeen tai edes sinnepäin niin ei pidä luovuttaa vaan tee tästä silloin laadukas ojentajareeni ja avusta liikettä jaloilla maasta enempi!! :)

  • SSSS Saturday Workout

    Szombat :

    AMRAP (with a Partner) in 30 minutes
    5 Rounds of:
    Minute 1: max Wall Ball @9/6kg
    Minute 2: max T2B
    Minute 3: max Box Jumps@ 60/50cn
    Minute 4: max Push Presses @40/26kg
    Minute 5: max cal Row /burpees
    Minute 6: Rest

    Both partners work at the same time and the score is the total reps done together by both persons in each min.

  • CF Open 16.3 Workout

    7 min AMRAP
    *
    RX
    10 Power snatch 35/25kg
    3 Bar muscle-up
    *
    Scaled
    10 Power snatch 20/15kg
    3 Jumping CTB