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

  • Sb Condition Firce Tiger Workout

    Amrap 8

    9 Holowrocks
    6 Mountain climbbers
    3 Push-press

    Rest 1 minute

    Amrap 8
    12 shuttleruns
    8 sit-ups
    4 Strict TTB

    Rest 1 minute

    Amrap 6

    9 Holowrocks
    6 Mountain climbbers
    3 Push-press

    Rest 1 minute

    Amrap 6
    12 shuttleruns
    8 sit-ups
    4 Strict TTB

  • 50-10 Den Workout

    50 cal row
    50 wall ball
    40 cal row
    40 pull up
    30 cal row
    30 t2b
    20 cal row
    20 ring dip
    10 cal row
    10 push up

    TC: 20min

  • Over the edge Workout

    5 Rounds For Time:

    15 Overhead Squats (95/65)
    12 Chest to Bar Pull-Ups
    9 Burpee Box Jumps (24″/20″)

    Kilos – (43/29)

  • Snatch grip deadlift 1RM Strength

    Grip strength at snatch form.
    Should be able to lift double of your 1RM snatch.
    Try ten lifts.

  • Conditioning Workout

    10 Rounds for time:
    10 Unbroken Pull-ups
    20 Unbroken Push-ups
    30cal Assault Bike

  • Conditioning Workout

    In Teams of 2

    AMRAP 15 min.
    100 double unders
    20 devil’s press@2x22,5/15 kg
    10 wall walk

    Goal: 2+ rounds

    rest 5 min.

    AMRAP 15 min.
    50 calories row/bike/ski
    10 man makers
    5 rope climb

    Goal: 2+ rounds

  • Juoksuohjelma, viikko 3, Harjoitus C Workout

    Skaalattu:
    - 60min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Kuntoilija:
    - 70min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 15min välein 10sek mittainen spurtti
    - Syke 55-70% maksimista. PPPP.

    Pro:
    - 80min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti
    - Syke 55-65% maksimista. PPPP.

  • Backward stepping lunges 5 x 10 Strength

    Backward stepping lunges 5 x 10

  • Extra Credit 18-06-2021 Workout

    Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Fuck Legs Workout

    3 rounds for time
    21 wallball 6/9
    15 duoble dumbell hang clean (15/22,5kg)
    9 box jump over (50/60cm)
    Time cap 8min