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

  • Emom 16 Workout

    EMOMx 16:
    Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
    Minute 2: 15/12 Calorie Bike
    Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
    Minute 4: 15/12 Calorie Row

  • Endurance - partners Workout

    In teams of 2 for 30 minutes, partners work 30 s on/off basis:
    40 med ball slams
    40 box jumps
    40 cal ski
    40 sit ups w/ med ball

  • Rest Day! Workout

    Tänään ei ole Tekutuntia.

    Moni haluaa varmasti tehdä Openin jos se väliin jäi.
    Toinen hyvä vaihtoehto on CrossFit Total, saatte siitä ykkösmaksimit joiden avulla pystytään laskemaan kilot prosentti ohjelmiin.

  • Viikkohaaste (Wow) - keskiviikko Workout

    4 kertaa hyvällä tekniikalla:
    5 leukaa (myös negatiivi käy)
    10 punnerrusta
    15 ilmakyykkyä

    Tulokseen kierrosten lukumäärä (4) :)

  • Fredag 28/4 2017 Workout

    Max length triple broad jump
    +
    4rounds
    30 seconds of DB Snatch RA 20/15kg – max reps
    Rest 30 seconds
    30 seconds of DB Snatch LA 20/15kg– max reps
    Rest 30 seconds
    30 seconds Supine Ring Row – max reps
    Rest 30 seconds
    30 seconds Box Jumps
    Rest 30 seconds

  • Clean pull Workout

    5 x Joka alkava 1,5 min

    3 x työntöveto, 100%

  • Silent Death (c) Tribal Clash Workout

    In teams of 6 athletes, perform as many rounds and reps in 15 minutes of:

    20 ground to overhead with a tractor tyre (3 athletes working at a time)

    20 synchro pull ups (3 athletes working at a time)

    20 synchro kettlebell swings (3 athletes working at a time)

    Rules:

    The workout has to be performed without talking throughout the 15 minute period. Only non-verbal communication is allowed. Any time any team member utters a word, the whole team has to run a 400m penalty lap.
    In tyre ground to overhead, all three athletes working much reach lock0ut overhead at the same time.
    In synchro pull ups, all three athletes working must reach chin over bar at the same time for the rep to count. Athletes may remain in chin over bar hold until all three athletes have completed the movement (chin over bar).
    In synchro kettlebell swings, all three athletes working must have the kettlebell overhead at the same time.
    See how your team works together when you can’t use words! This is a brilliant exercise for developing team unity – post in comments how you get on!

    Last chance to bag a team spot at Tribal Clash Portugal on 28th-30th April in the sunny Algarve! Check out our last minute special super discounted team price offer and register here! Come and get some fitness AND a tan!

  • Tempo Back Squats Strength

    7 sets
    4-6reps each set
    80% of 1RM
    2 secs going down, 2 secs hold then explode up, 1sec rest on top

  • Fredag 14/4 2017 Workout

    Three sets of:
    Back Squat x 6 reps @ 31X1
    Rest 90 seconds
    Strict Pull-Ups x 8 reps @ 2110
    Använd extra tyngd om det är lätt
    Rest 90 seconds
    Handstand Hold x 60 seconds
    Rest 90 seconds
    +
    5 rounds:
    1min double kb push press
    30 sec rest
    1min static back hold
    30 sec rest

  • A chipperish grind Workout

    3 RFT

    TIMES TO BEAT
    Beginner athlete: 49min 49sec
    Average athlete: 41min 31sec
    Advanced athlete: 33min 13sec
    Elite athlete: 24min 54sec
    Regional athlete: 21min 35sec