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

  • Conditioning Workout

    3 x AMRAP 3:
    50 DU
    20 Butterfly Sit-ups
    Max reps Devils Presses
    Rest 1:00 btw AMRAPS

  • Pulling Accessories Workout

    5 Supersets of:
    10 Seated Band Front Pull
    10+10 DB Bent Over Row

  • Endurance Workout

    Pk sykkeillä 4-6x

    5min ergo

    1min sit-up
    1min jump rope
    1min plank
    1min jump rope
    1min side plank

  • Partner Workout Workout

    For Time:
    300 WB Bearhug Squats
    - You can only work while partner holds plank. Split the reps as you wish.

  • KBS & HS Walking Steps Workout

    For time:
    20-18-16...6-4-2 KBS (US)
    20 HS Walking Steps

  • WOD, Ulkona Workout

    2-3 hlön tiimissä aikaa vastaan 4 kierrosta:

    500m Juoksua
    40 Rive riipusta+työntöä (Kk/Kp)
    40 Askelkyykkyä (KKt/Kpt eturäkissä)

    *Juoksu yhdessä, mutta Kp/Kk-liikkeissä vain yksi suorittaa kerrallaan.

  • Day 42 Workout

    Day off.

  • Outdoor WOD Workout

    EMOM x 20

    1) 10-16 curtsy lunge
    2) 8-12 goblet squat

  • Bodybuilding Workout

    1.
    5 supersets, 8-15 reps:
    Double DB Bent Over Row (arms wide, elbows out)
    Double DB Floor Press (palms facing, elbows to the side)
    - Rest 1:00 btw sets

    2.
    5 supersets, 8-15 reps:
    Bench Supported SA DB Bent Over Row L+R
    Double DB Floor Press (wide, elbows out)
    - Rest 1:00 btw sets

    3.
    5 supersets, 8-15 reps:
    Alt. Hammer Curls
    Skull Crushers
    - Rest 1:00 btw sets

    4.
    5 supersets, 8-15 reps:
    KB Upright Row
    Bench Dip
    - Rest 1:00 btw sets

    5.
    5 supersets, 8-15 reps:
    SA Seated DB Bicep Curls L+R
    - Rest 1:00 btw sets

    Rest 3-5min btw workouts

  • WOD, Ulkona Workout

    20min AMRAP

    4+4 KP/KK tempausta
    6+6 Mavea
    30 Ilmakyykkyä