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

    In Teams of 3:
    Row for max meters for 30 min - Goal is 9.000m
    Then perform amount of burpees needed to reach the goal amount

    Rules:
    *Each Partner always rows for 1min.
    *Row for 1 minute as many meters as you can. (2min rest)
    *Continue this cycle for a total of 30 minutes
    *Your score is the total amount of meters rowed – goal is to row at
    least 9.000m
    *Penalty is 1 burpee for every 10m under 9.000m

  • D. Row Conditioning Workout

    3 x 40/27 Calorie Row
    Rest 1:30 Between

    3 x 30/21 Calorie Row
    Rest 1:30 Between

    3 x 18/15 Calorie Row
    Rest 1:30 Between

  • C. Odd Object Conditioning Workout

    In 10 Minutes or Less:
    Build to a Heavy 50' Yoke Carry

  • B. Conditioning Workout

    8 Rounds:
    20 Seconds On

    10 Seconds Off

    Strict Chest to Bar Pull-ups
    Assault Bike Calories
    Strict Deficit Handstand Push-ups @blue 20’s
    Assault Bike Calories

  • A. Gymnastic Skill Workout

    5 Rounds:

    40% ring MU

  • LTHR WOD 2 Workout

    3 MIN AMRAP
    20(FEMALE)/25(MALE) CALORIES ROW
    MAX TOES TO BAR

    1 MIN REST

    3 MIN AMRAP
    20(FEMALE)/25(MALE) CALORIES ROW
    MAX BOX JUMP OVER

    1 MIN REST

    3 MIN AMRAP
    20(FEMALE)/25(MALE) CALORIES ROW
    MAX BENCH PRESS

    Box 60cm
    Sport male

    Bench press
    Sport male 50kg

  • 7.2. Workout

    A) Floor Bench Savid set
    12min 6-8repts/min (60kg)

    B) Goblet Squat Savid set
    12min 10reps/min (20kg)

    C) AbTabata
    1. Knee grab
    2. Lateral Reach
    3. St arm/leg sit up
    4. V up Alt leg

  • Ninjat 14-16v Voima Strength

    Takakyykky 3 RM

    Perään 2 x 10 75 3 Rmstä

  • Overhead squat Strength

    Overhead squat

    5 x 3

  • Tisdag 11/2 2020 Workout

    E2M for 16min
    Back squat x3 @moderate weight ca 70-75%*
    3-5 strict pull ups**
    *Last set sub max amrap
    **aim for a number you can do unbroken throughout the workout
    +
    5 rounds
    30 sec amrap Ball slam
    30 sec rest
    30 sec amrap Row for cal
    30 sec rest
    30 sec amrap Push ups
    30 sec rest