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

  • B2. Strongman Workout

    3-5 Rounds In 10 Minutes, Each For Time, Building
    5 Sandbag Squats @150lbs
    10m Sandbag Carry
    5 Sandbag Squats
    10m Sandbag Carry
    5 sandbag Squats
    10m Sandbag Carry
    5 Sandbag Squats
    10m Sandbag Carry

  • Casual throwdown workout 5 Workout

    Standard version:
    For time:
    50 synchro box jump overs 60/50 cm
    50 shoulder to overhead 50/35 kg
    35 toes to bar
    40 synchro box jump overs 60/50 cm
    40 shoulder to overhead 50/35 kg
    25 toes to bar
    30 synchro box jump overs 60/50 cm
    30 shoulder to overhead 50/35 kg
    15 toes to bar

    *Standard masters (40+) will use 42,5/30 kg in the shoulder to overhead.

    Scaled version:
    For time:
    50 synchro box step overs 60/50 cm
    50 shoulder to overhead 35/25 kg
    35 knees above parallel
    40 synchro box step overs 60/50 cm
    40 shoulder to overhead 35/25 kg
    25 knees above parallel
    30 synchro box step overs 60/50 cm
    30 shoulder to overhead 35/25 kg
    15 knees above parallel

    *Scaled masters (40+) will use 30/20 kg in the shoulder to overhead.

    Synchronized box jump overs and split anyhow on all other movements. Score is time completion or total number of reps completed.

    Timecap: 18 min

  • Friday party Strength

    4 x Superset:
    8 Banded Deadlift
    5+5 Weighted Pistol Squat

    3 x Superset:
    15 Barbell Hip Thrust
    15 GHD Reverse Leg Lift

  • Clean+front squat+3 split jerks Strength

    3 x Clean+front squat+3 split jerks

    75%

  • Main site Sunday 200517 Workout

    Complete as many rounds as possible in 15 minutes of

    • 25-ft. handstand walk
    • 75-ft. walking lunge
    • 25 sit-ups

  • 14.4.2020 Workout

    Juoksuvetoja & loikkia
    Kävele 5 minuuttia, hölkkää 5 minuuttia + venytykset etureidelle, pohkeille, takareisille.

    10 x 20m veto, palauttele välissä 1:30 - 2:00.

    7 x viisloikka, palauttele välissä 1:30 - 2:00.

    (Lähtee kahden jalan ponnistuksella josta vuoro jaloinen loput loikat)

    Loppu verkka 10 min kävelyä/hölkkää.

  • WOD 27/06/22 Workout

  • Double unders, swings and ring rows Workout

    12 MIN AMRAP

    • 50 Double unders (100 single)
    • 25 russian swings (til 90 grader)
    • 10 Ring rows/Pullups

    *Score is total amount of reps (2 single unders = 1 rep)

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 85 min
    Upper body strength x 2
    Squat - 1800 kg

    Gymnastics
    MU - 65
    BMU -
    BFLY - 145
    BCTB - 70
    HSW -

    Recovery
    Sleep 3/7
    Avg. 22:50
    Avg. 7 h 50 min
    Avg. 2900 kcal/day

  • 3.5.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt