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

  • Tisdag 12/3 2019 Workout

    5 rounds
    45sec amrap Wall balls
    15sec rest
    45 sec hollow hold
    15 sec rest
    45sec amrap burpees
    15 sec rest
    45 sec plank hold
    15sec rest

  • Takomo Next Level Workout

    A.) Every 2 minutes x 5

    Hang snatch (squat) 3 reps

    -70-80% 1RM snatch, ei feilejä

    B.) Amrap 7
    Alternating DB hang squat snatch 12 reps (6/6) 25/17,5kg
    C2B 12 reps

    -goal 3 rds

    C.) 30 sec on, 30 sec off x 12 (6 sets each)

    Alternating:
    Burpee shuttle run 10m
    DU

    -halutaan, että liikutaan kovaa. Koita pitää sama toistomäärä joka kiekalla tai ainakin mahdollisimman lähellä sitä.

  • Ring Muscle ups Workout

    On the 3:00, 6:00, 9:00 and 12:00:
    15/12 Calorie Row
    40 Double-Unders
    35-40% of Max Ring Muscle-Ups

    Time remaining after each set is rest.

  • Rowing Workout

    4K, 3K, 2K, 1K.
    2-3 min rest btw sets. Pace 5K PR +5-10sec.

  • BeDTime Workout

    5 Rounds, "On the 5:00":
    15 Barbell-Facing Burpees
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

    (Rx - 60/42.5)

  • 240219 Strength

    Narrow grip bench press 3x6, 2x4

  • 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