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

  • Team Series 17.3 Workout

    50 WB synched
    30 cleans @50kg
    50 EB synched
    20 cleans @60kg
    50 WB synched
    10 cleans @ 70kg

  • Running intervals Workout

    Run a total of 5 intervals with 2 min rest in between. Start off at around 60 % power and increase pace on each interval ending in all out!

    3 min
    2 min rest
    4 min
    2 min rest
    5 min
    2 min rest
    4 min
    2 min rest
    3 min

    Mark your result in meters after each interval. Your score is the total of meters run.

  • Metcon strength Workout

    12 Min EMOM of:
    BB Clean & Jerk 80-85% (Heavy) 1 rep

  • Ninjat 14-16v Workout

    12 min EMOM

    Odd:
    10 wallball + 10 pistolsquats

    Even:
    10 burpeeta

  • Ninjat 13-16v voima Workout

    3 x 20 sek hyvää huomenta pito + 20 sek goblet kyykky pito

  • 50min Engine Workout

    For 50min emom

    1min Row
    1min assult
    1min ski ergo
    Run 200m
    Rest 1min

    Score is cals (running don't count but if not done, time will be stopped)

  • Ninjat 14-16v voima Strength

    Takakyykky, viimeisellä toistolla pysäytys pohjassa

    6 x 3, AHAP

  • Regionals 17.6 Workout

    Team of 2 version cap 10 min
    60 cal ski erg
    20 BBJO
    20 sandbag cleans 60kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 7

    Metcon: ti, ke, pe, la
    Aer: ke, to, 40 + 30 = 70 min
    Squat: 3270 kg

    Gymnastics:
    CTB 20
    Pull up -
    TTB 35
    HSPU 35

    MU ma, pe 21 :)
    BMU ke 10
    Bfly ti, la
    HSW ma, ti, ke, pe

    Sleep 5/7
    Avg time asleep 8:04
    Avg time to bed 22:30

  • Jacked gymnastics + strength Strength

    140 min
    Warm up EMOM14 + 14 m HSW

    1.JG PP 28.9.2018
    A. Skill
    3 x 8 rocking arch
    3 x 5 ring swings
    3 x 10 supine hollow to arch
    5 x 2 hips to rings
    3 x 3 turn with band
    5 x 2 muscle-up no dip + 1 hips to rings > muscle up x 1
    - Reps: 9 x 1 + 4 fails
    - Total of 9 ring muscle ups

    B. Handstand Test
    Accumulate 5 minutes of lateral wall assisted handstand hold. Your score is the total time it takes you to accumulate 5 minutes.
    Time: 7:40

    2.Strength
    A. Tempo Back squat
    10x1 @ 30X1
    - Build to a HEAVY single!

    B. Every 4 minutes for 16 minutes:
    4 Push presses @ 80-84%
    4 x 4 x 45 kg

    3.Conditioning - not done

    4.Accessory - not done