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

  • Saturday night fever Workout

    15min AMRAP(reps)

    Assault bike 15/10cal
    12 Double KB snatch (24kg/16kg)
    9 Front rack squat
    6 Shoulder to overhead

  • 19.1 Workout

    Open Workout 19.1

    Complete as many rounds as possible in 15 minutes of:

    RX´d: (ages 16-54)
    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 10-ft. target
    Women throw 14-lb. ball to 9-ft. target

    Complete as many rounds as possible in 15 minutes of:

    Scaled: (ages 16-54)
    19 wall-ball shots
    19-cal. row

    Men throw 14-lb. ball to 10-ft. target
    Women throw 10-lb. ball to 9-ft. target

  • Muscle & Power, AV1 Strength

    Back squat 3 RM, then then 3x3 @ 90%

  • MAKIA HIIT 1M4 Workout

    AMRAP 8min.

    Tee liikkeitä mahdollisimman monta kierrosta/toistoa kahdeksassa minuutissa.
    Voit siirtyä seuraavaan liikkeeseen, kun olet tehnyt kaikki liikkeen toistot. Viimeisen liikkeen jälkeen aloita kierros alusta.

    LIIKKEET:
    1. 3 x seinälle nousut, takaperin "wall climb"
    2. 6 x punnerrus
    3. 9 x vatsa
    4. 12 x kyykky

  • Gymnastycs Workout

    12min AMRAP
    8 Dips
    8 T2B
    8 Pistol squat (alternating)

  • 21.2.2019 Workout

    EMOM 12

    min : 1,3,5 max reps TTB
    min : 2,4,6 max reps strict HSPU
    min : 7,9,11 max reps c2b
    min: 8,10,12 max reps kipping HSPU

  • Endurance WOD Workout

    10 minutes with consistent pace:
    Bike for meters, every 500 m perform 20 m bear crawl.

    4 minutes rest

    10 minutes with consistent pace:
    Row for meters, every 400 m perform 5 burpee pull ups.

    4 minutes rest

    10 minutes with consistent pace:
    Ski for meters, every 400 m perform 20 s HS hold or 10 m HS walk.

  • 2/20/19 Workout

    Warm up(0:00-8:00)
    3rds
    20 jax
    20 heels to rear
    20 plyo

    Mobility (8:00-12:00)
    :30 chest stretch per
    1:00 min pigeon per

    Pointers/skill(12:00-17:00)
    workout preview

    Fittrain Intervals (16)
    Tabata intervals :20 x :10 x8
    single unders-challenge up du's
    half burpees
    atomic plank tucks or slider push ups
    butterfly sit-ups

    Opt(12)
    1600m walk/run/row
    3.0 mile airdyne

    Finisher
    30 t-raise
    100 temp tantrum

  • Wednesday 20th February Workout

    Wednesday
    Skill:
    3 min ring support
    3 min amrap ring dips

    Wod: 30 min amrap
    400m run
    50 DBsnatch@22.5/15
    200m run
    50 DBc&j
    400m run
    50 DBthrusters
    200m run
    50 DB hang sq clean
    *1 DB - both run , break reps how you like.

    Wod: break reps how you like , both run, keep it fast !

  • Ninjat 14-16v WOD Workout

    21 cal row
    15 snatch, 30 kg

    15 cal row
    12 snatch, 35 kg

    12 cal row
    9 snatch, 40 kg