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

  • 7.7.2017 Workout

    Run 6x400m, rest 2 btw rounds

  • SKILLZZ vol 4. Workout

    5 x 12 m käsilläkävely

    Aina kun kaadut, joka toisella 10 sec rengas pito, joka toisella 10 sek L-pito roikkuen leuka tangon yläpuolella

  • SKILLZZ Vol 3. Workout

    5 x OTM

    • 5-10 Kip belly to the rings
    • 5-10 turnover feet on the box *1-5 do/try MU *20 Sec L-sit hold

  • Jump to split Strength

    Every 2 minutes, for 6 minutes (3 sets):
    Jump to Split x 4 reps
    (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

  • EMOM 28 min Workout

    1. 8 box-over burpees
    2. 10-16 KB snatches
    3. 30 DU
    4. rest

    Järkevät sykkeet

  • Prestation Tisdag 18/7 2017 Strength

    Split jerk 5x3 @ light to moderate weight
    +
    Bench Press 8rm od today +4 deload sets @ 90%
    Strict pull ups 3xMax @30x1 tempo
    +
    3 rounds
    30m Waiter walk/each arm
    Banded triceps extensions x15
    DB rows x10-15 @ 2011
    1-2 min rest
    +
    3 rounds
    Barbell curls x10-15
    60m Gun walk
    1-2min rest

  • Prestation Fredag 7/7 Workout

    Max height box jump in 10 jumps
    +
    Front squat 3x5 @ ca 80%
    Push Press 5x3 @ ca 85%
    +
    4rounds:
    2min amrap:
    Row 300 Meters
    Amrap Burpees
    2min rest

  • Prestation Tisdag 4/7 2017 Strength

    Split jerk 5x3 @ light to moderate weight
    +
    Bench Press 8rm of today +2 deload sets @ 90%
    Strict pull ups 3xMax @30x1 tempo
    +
    3 rounds
    Single arm DB push press + 1 arm kb front rack x8-12 @30x1 tempo
    Banded triceps extensions x12-15
    DB Rows x12/each arm @20x1 tempo
    1-2min rest
    +
    3 rounds
    Barbell biceps curls x12-15
    60m gunwalk (hold a weight plate with both hands and elbows at 90 degres of flexion)
    1-2min rest

  • Perjantai 14.7 Strength

    Seated DB/KB press 3 x 12-15

  • 6/30/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(15)
    30-20-10
    ft rack lunge 65/35-*75/55
    bfsu/ghdsu

    ft squat(12)
    4x2

    Finisher
    2 min quad smash
    30 hip rotations
    60 temp tantrum