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

  • 14/02/19 Workout

    7’ AMRAP:
    15 lateral Barbell Burpees
    21 Power Cleans 70/60

    Rest 2’

    7’ AMRAP:
    15 lateral Barbell Burpees
    21 Power Cleans 60/50

    Rest 2’

    7’ AMRAP:
    15 lateral Barbell Burpees
    21 Power Cleans 50/40

  • 2/13/19 Workout

    Warm up(0:00-10:00)
    3rds
    20 jax
    10 pick grass
    5 plyo

    Mobility(10:00-15:00)
    1:00 min pigeon pose
    :30 sec chest opener

    Pointers/Skill(15:00-20:00)
    Workout Preview

    Fittrain Intervals(20)
    1:00 min per station x4
    airdyne
    shoulder taps
    jump and touch
    banded flutters
    narrow mountain climbers

    Finisher
    30 cross crunch
    1:00 min child's pose

  • Body Armor Workout

    5 Supersets:
    5-4-3-2-1: Heavy Deadlifts

    After Each Set:
    10 Dumbbell Bench Press
    15 Weighted AbMat Sit-ups

  • 13/02/19 Workout

    5 rnd of:

    10 HSPU
    10 Alt D-BALL shouldering 60/40
    10 Toes To Bar

  • Onsdag 13/2 2018 Workout

    Partner WOD
    10 rft
    Power snatch x3 @55/35kg
    6 TTB
    10 burpees
    Alternate full rounds

  • Endurance Workout

    • 4 Interval of:
    Row 1000 m @ > 90% MHR
    1:1 rest each interval

  • CF RUSH Workout

    4* 3' work / 2' rest
    350/300m Row
    AMRAP
    5* Burpee
    10* Alt DB Snatch

    3*
    10/10* Box Step 2* DB
    10/10* KB DL
    20* Ring roll out

  • Painonnosto Workout

    Aiheena tempaus

  • Takomo Next Level Workout

    A.) 2 snatch pulls + 2 Squat snatches

    4 sets with same weight
    75-80% of 1RM
    -no need to be TNG, you can drop between the reps

    B.) Amrap 12
    10m double db/kb walking lunge
    16 T2B
    8 Double DB/KB power cleans

    10m double db/kb walking lunge
    8 Bar MU
    8 Double DB/KB power cleans

    25/17,5kg DBs // 24/16kg KBs

    -tavote päästä kolmannelle kiekalle selkeesti.

    C.) Weighted plank hold
    4 x 30 sec
    -sama ja haastava paino joka settiin
    -vähän lisää viime viikkoiseen mikäli mahdollista

  • Gymnastic conditioning Workout

    Ascending Ladder for 7 Minutes:
    1 Ring Muscle-ups, 3/2 Calorie Assault Bike
    2 Ring Muscle-ups, 6/4 Calorie Assault Bike
    3 Ring Muscle-ups, 9/6 Calorie Assault Bike