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

  • " flight simulator" Workout

    Complete for time:
    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    30 unbroken double unders
    35 unbroken double unders
    40 unbroken double unders
    45 unbroken double unders
    50 unbroken double unders
    45 unbroken double unders
    40 unbroken double unders
    35 unbroken double unders
    30 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders
    You must stop between sets. You cannot jump single-unders between sets.

    NO TC!

  • 16.5.2017 Workout

    For time

    50 DL 60/40kg
    30 PC 60/40kg
    40 DL 60/40kg
    20 PC 60/40kg
    30 DL 60/40kg
    10 PC 60/40kg

  • Strength&Conditioning - Rope Climbs and Push-Ups Workout

    4 set, rest as needed

    1-3 Rope Climb
    10-20 Parallette Push-Up

    Ohje: Skaalaa toistomääriä tarvittaessa, lepää tarvittava määrä sarjojen välillä. Pienoisnojapuut voit korvata esim kahvakuulilla tai levypainoilla.

  • Power&Speed - Aerobic work of your choice Workout

    Aerobic work of your choice

    Ohje: Päivän kuntoosi sopiva aeroobinen harjoitus. Voit tehdä joko yhtä asiaa, tai sitten lajinomaisesti esim tripletin tai coupletin.

  • 5/12/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Benchmark wod(8)
    "Baseline"
    400m run
    40 squats
    30 sit ups
    20 push ups
    10 pull ups

    box squat(9)
    3x2(hvy)

    bench/strict(9)
    3x2(hvy)

    2x21's(curls)
    2x12 rev fly

    Finisher
    1 min s/a para stretch
    2 min quad smash
    50 leg raises

  • 10 Minute AMRAP Workout

    10 minute AMRAP = As Many Rounds As Possible

    15 Squats
    10 Sit-ups
    5 Push-ups

    Write reps in the result/score (on paper and whiteboard we usually write rounds + reps, ie 6 +5 means 6 rounds and 5 squats extra).
    1 Round = 30 reps, so 6R + 5 = 185 reps.

  • Power&Speed - Speed it Up! Workout

    5 rounds:

    Row 20/17kcal
    15 Push-Up

    Ohje: tarkoituksena on tehdä tämä harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa toistomäärää. Tarkoituksena on, että pystyt tekemään kaksi ensimmäistä sarjaa punnerruksia unbroken. Harjoituksen jälkeen lepää tarvittava määrä ja tee omavalintainen keskivartaloharjoite.

    Core Work of your Choice

  • Power&Speed - Strength Work Strength

    5 rounds, rest 1-2min between movements

    1) 6 Back Squat @65-75%
    2) 6 Bench Press AHAFA
    3) Strict C2B max rep
    4) 8+8 Single Arm DB/KB Press

    Ohje: Voimaharjoittelu, kiertoharjoitteluna. Lepää 1-2min sarjojen välillä. Hae penkissä paino, jolla saat kaikki sarjat läpi.

  • Workout Workout

    25 min. Partner AMRAP:
    - 50 Double DB Deadlifts @ 35-50/15-35 lbs.
    - 50 Cal. Row/Bike/Ski/400 meter Run
    - 50 KBS to Eye Level @ 35-53/15-35 lbs.
    - 50 Cal. Row/Bike/Ski/400 meter Run

    • Reps are split evenly and as needed. Only one partner works at a time. For the Double DB Deadlifts, only one head of the DB has to touch the ground each rep.

  • ENDURANCE CLASS Workout

    6 minute AMRAP
    5 CTB pullups
    10 American KB swings 53/35
    15 DU (45 singles)

    -2 min rest-

    6 minute AMRAP
    5 HSPU
    10 alt lunges with DB overhead (5 right arm, 5 left) 45/25
    15 WB 20/14

    -2 min rest-

    6 minute AMRAP
    5 slam ball 30/20
    10 sit-ups
    15 air squats

    -2 min rest-

    6 minute AMRAP
    5 matador/ring dips
    10 box jumps 24/20
    15 kb flip to squat 53/35

    *** Score is total rounds + reps accumulated across all AMRAPs