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

  • Sábado quente Workout

    1000 M med ball run
    80 wall ball
    60 wall ball box walk over
    40 wall ball
    30 wall ball now walk over
    1000 m med ball run

  • Muscle & Power Strength

    Front squat 1 RM

  • Skinny legs Workout

    12 min AMRAP

    6 KB stepping lunge (24 kg/ 16 kg)
    12 box jumps
    6 KB deadlift (24/ 16 kg)

  • SSSS Saturday Workout

    Partner WOD
    5 Rounds of :
    3 Sync Bear Complex @60/40kg
    50 Double Unders (each. both can work at the same time)
    30m Buddy Carry (each person)
    Timecap : 25 mins

  • Endurance WOD Workout

    Partner WOD
    3 rounds each:
    Partner A: row 400m
    partner B: AMARP burpee to pull up
    Switch as soon as rower is done

    As soon as you finish go right into
    3 rounds each:
    Partner A: 400m ski
    Partner B: AMRAP 10 goblet squats + 10 each leg mountain climbers
    Switch as soon as partner A is done with ski

    As soon as you finish go right into
    3 rounds each:
    Partner A: 100DU or 200 singles
    Partner B: AMRAP 16 plank dips + 8 v-ups

    *** be sure each partner completes all rounds and all exercises

  • Metcon Workout

    • 16 Min AMRAP of:
    Plyo Box Burpees Jump Overs (60/50 cm) 12 reps
    Toes to Bar 8 reps
    Double Unders 48 reps
    C2B Pull Ups 8 reps
    MB Wall Ball (9/6Kg) 12 reps

  • 25.10.2018 J&R Workout

    Raakatyöntö 2x2@70%, 3x2@75%

    Saksiin työntö 3x5 (pikkasen lisää viime viikkoon)

    Yhdenjalan yhden käden mave 3x12+12

    Linkkarit 3 x max

  • Weightlifting metcon Workout

    • 6 Interval of:
    BB Clean & Jerk (any style) or Power Snatch (60/40Kg) 1:00 @ max reps
    1:00 rest each interval
    Select Clean & Jerk or Power Snatch

  • 25.10.2018 Workout

    Puolesta reidestä rive 2x3@70%, 3x3@75%

    Rive lähdöllä MAVE 5@80%, 5@85%, 5@90%

    Suorinjaloin MAVE (%takakyykystä) 8@50%, 2x8@55%

  • Red Face Workout

    For time:

    DU 20
    Wall climb x 2
    DU 40
    Wall climb x 4
    DU 60
    Wall climb x 6
    DU 40
    Wall climb x 4
    DU 20
    Wall climb x 2

    Time cap 15 minute