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

  • 1/27/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    4rds
    9 push ups
    7 pull ups
    5 inverted burpees

    Finisher
    stretch and roll any hotspots(5)
    30 leg raises

  • Front squat 4x5 Strength

    Vähän nouseva paino

  • Athletic drills Workout

    EISB Students, get faster by using this fun athletic drills before your main part of WOD.

  • Basic conditioning TRAVEL Workout

    3rounds
    - 800m run
    - 10 strict pull ups
    - 10 push ups
    - 10 sit ups

    All sets unbroken. Time cap 30min

  • TTP Strength 12.12.2016 week 4/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Progressions
    BMU 15 x 1 reps

    1.Weightlifting

    A. Suggested snatch warm up
    A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    B. Clean and jerk – not done

    2.SPP (Conditioning)

    A. 4 minute AMRAP
    50 GHD sit ups
    Max distance row / 335 m

    REST 3 MINUTES

    B. 4 minute AMRAP
    50 wall balls @ 9/6kg (20/14lbs)
    Max distance row / 315 m

    REST 3 MINUTES

    C. 4 minute AMRAP
    50 burpees
    Max distance row / 80 m

    REST 3 MINUTES

    D. 4 minute AMRAP
    50 air squats
    Max distance row / 580 m

    Score. Total distance on the rower = 1310 m

    3.Cool down
    A. Easy row/bike/jog for 10 minutes (can rotate through these different ones)
    B. Lunge Flow

  • amrap hold Workout

    amrap in 20 minutes

    30" pull up hold China above the bar
    30" L sit hold
    30" push up hold 1 inch above the floor
    30" hollow body

  • E2.5MOM Clean & Jerk Strength

    10-7-5-3

  • four wheel Workout

    2 Rounds:
    75 du
    15/12 Calorie Assault Bike
    12 Squat Cleans (115/80)

  • Cardio 5/2017 Workout

    6 Rounds, new round every 5 minute,
    Each round for time

    20/15 cal. Row
    20 Wall Balls
    20 Toes-to-bar

  • 01/04/2017 Workout

    Fun in The Den with Mrs N.
    50 cal row
    1-12 Burpees over the bench/Dumbbell Bench Press ( 2 x 30kg/ 2 x 15kg)
    50 Cal row.
    27:45 / 34:29