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

  • Life Jacket Workout

    AMRAP 5:
    27 Calorie Row
    27 Thrusters (50/35)
    27 Chest to Bar Pull-ups

    Rest 5 Minutes

    AMRAP 5:
    21 Calorie Row
    21 Thrusters (42.5/30)
    21 Toes to Bar

    Rest 5 Minutes

    AMRAP 5:
    15 Calorie Row
    15 Thrusters (35/25)
    15 Pull-ups

  • 10.2.2019 Workout

    90 minutes

    15 minutes ski/row/bike, alternating. Jos aloitat hiihdosta souda ens kiekka jnejne

    15 minute AMRAP
    20 c2b
    20 box over burpees
    20m hs walk
    20 hang squat clean w/ db (kässärit molemmisssa käsissä)

    Koko paska pk sykkeellä. Huomioi liikeissä se että syke tulee perässä, eli pilko fiksusti.

    Ja sit alkaa Deload!!

  • Extra Credit 09-02-2019 Workout

    100-200 Reps of:
    Banded Pushdowns
    Banded Leg Curls
    *Accumulate volume however you see fit

  • Muscle & Power, AV2 Strength

    Deadlift 18-14-10-6 reps. Add weight for every set.

  • 9.2.2019 Workout

    EMOM 15

    1 min : max reps push jerk 70/50kg
    2 min : max reps pistols
    3 min : rest

  • 9.2.2019 Workout

    AMRAP 12

    15 WB 20/14p
    30 Du´s
    8 c2b

    Rest 3 min

    AMRAP 5

    3 Bar MU
    12 Push up

  • 9.2.2019 Session One Workout

    90 minutes

    15 minutes ski/row, alternating

    15 minute AMRAP

    20 c2b
    20 box over burpees
    20m hs walk
    20 hang squat clean w/ db

    Koko paska pk sykkeellä. Huomioi liikeisse se että syke tulee perässä, eli pilko fiksusti.

  • 08/02/19 Workout

    WOD

    8’ AMRAP of:

    20 steps DB Walking Lunges 2x22,5/15

    10 Pull Ups

  • Tempo Back squat Strength

    Tempo Back Squat
    5 Sets of 2

    7 Second Negative, 3 Second Pause in Bottom

  • 6.2.2019 Sali Workout

    Penkki punnerrus 6x5@80-88%

    Ojentajapunnerrus 5x6-10 (kp niskan takaa)

    Takakyykky 5x5@75-80%

    VAPU, samaanvauhtiin 6x2@Nousu max.