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

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    8min AMRAP

    12/8cal Airbike
    6+6 DB Snatch @30/22,5kg
    12 TTB

    RPE 4

    Tailoring Options:
    DB Snatch--> Decrease loading
    TTB--> High Knees

  • 11.10.2019 Sali Workout

    Lämppä 3 kierrosta

    30 GTOH, levypainolla
    Vatsat 30
    askelkyykkyhyppy 20

    kolmetassua x 10

    esikevennettyhyppy x 10

    Raakatempaus 7 x 2 x 60-75%

    Vapu niskasta Te-otteella, nousu Max

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Metcon Workout

    • For Time:
    Bar Muscle Ups 15 reps
    Plyo Box Burpees Jump Overs (60/50 cm) 15 reps
    Bar Muscle Ups 12 reps
    Plyo Box Burpees Jump Overs 12 reps
    Bar Muscle Ups 9 reps
    Plyo Box Burpees Jump Overs 9 reps
    Bar Muscle Ups 6 reps
    Plyo Box Burpees Jump Overs 6 reps
    Bar Muscle Ups 3 reps
    Plyo Box Burpees Jump Overs 3 reps
    Le donne non fanno il giro dei 15!

  • EASYWOD 25092019 Workout

    Aikaa vastaan

    15-12-9

    *Köysilaskeutuminen
    *Abmat sit up

    Joka kierroksen jälkeen 10 burpeeta.

  • EASYWOD 25092019 Workout

    -Harjoitellaan kippi
    -Kippi polvennosto
    -Kippileuanveto
    -Köysikiipeilytekniikka

  • EASYWOD 07102019 Workout

    10 min AMRAP

    10 wallball shots (10/14lbs)
    10 cal row

  • 10/8/19 Workout

    Warm up of the week 10/7-10/11
    10 jing jangs
    10 active spiderman
    10 single leg deadlift
    10 jax
    10 lunge
    10 pvc pass thru
    10 halo
    10 good mornings
    1:00 min samson stretch

    Workout(17)
    200 singles-challenge-double unders
    100 abmat sit ups
    50 cal row
    25 burpees

    Opt(12)
    Iso-core
    3x8 giants
    alternate hammer curl
    plank taps-2ct
    tricep overhead ext
    :30 plank
    3x2 clean
    5x50m sprint

    Finisher
    50 double crunch
    1:00 bf stretch

  • WOD Workout

    AMRAP in 9 minutes
    10 Shoulder-to-Overheads @50/35kg
    5-5 Front-Rack Lunges @50/35kg

    *If athlete drops the bar during the STOH,
    penalty is 20 Double-Unders.
    If athlete drops the bar during the Front-Rack Lunges,
    penalty is 5 burpees.

  • Muscle ups for the win Workout

    5 ROUNDS FOR REPS

    Maintain high quality reps - drop down just before failure

    SCALING IDEAS

    • Ring pullups w. hanging at highest position
    • Ring pullups + Ring dips