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

  • 3x5min intervals Workout

    Amrap 5min x 3
    6 front squat
    9 bar facing burpee
    12 t2b

    3min walking between the sets

  • Perjantai 22.6 Workout

    “Fight Club”
    3 Rounds, For Total Reps:
    1 Minute Thrusters (95/65)
    1 Minute Power Cleans (95/65)
    1 Minute Box Jump Overs (24/20)
    1 Minute Pull-ups
    1 Minute Assault Bike Calories
    1 Minute Rest

  • Extra Credit 21-07-2018 Workout

    5:00 of Light Foam Rolling
    5:00 of Easy work on bike, row, light jog/walk, or Ski Erg

  • Bench press 101 Workout

    Monday 25th June 2018

    BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

    A1) Barbell Bench Press:
    3 x 8

    A2) Dumbbell Front Rack Step-Ups:
    3 x 8

    Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

    *Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 3 of 8

    20 Minutes or 5 Rounds Not for Time:
    30 metres each Single-Arm Overhead Kettlebell Carry (work up to a challenging load)
    5-10 Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises
    300 metres Jog

    Post work to comments.

  • Pyörällä valalle ja soutaen takas Workout

    -Air bike 15 min steady pace
    -15 min ohs 1RM
    -row 15 min steady pace

  • Bloody Sunday Workout

    2K Run
    AMRAP 10MIN
    pullups 1-2-3-4-5-6-7...
    Thrusters 1-2-3-4-5-6-7...
    Toes to bar 1-2-3-4-5-6-7...
    2K Run

  • 29.6.2018 CF, kevyt viikko Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    • 30 minuuttia venyttelyä

  • Polven hajotus humppa Workout

    20min amrap

    15 mave
    13 vatsat seinäpallo
    11 rengassoutu
    9 punnerrus

  • 800+800 Workout

    Friday 22nd June 2018
    Aerobic Capacity Wod

    Run 800m
    Rest 3mins
    Run 800m
    Rest 3mins
    Run 800m
    Rest 3mins
    Run 800m
    Rest 3 mins
    Run 800m

    Your result will be your
    best effort+your slowest effort.
    Rest 3 mins walk in between sets

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    2 rds:
    1min Row/Air bike
    10 Air squat
    10 Sit up
    10 Push up

    2 rds:
    Thruster x5 / Burpee x5

    B.
    For time:
    50 cal Row/Air bike (cash in)
    15-12-9:
    Thruster (42.5/30kg)
    Burpee
    50 cal Air bike/Row (cash out)

    C.
    Cool down...