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

  • Run/walk Workout

    For 60 min:
    1 min walk/1 min run
    @aerobic pace/aerobic threshold pace
    133/166
    8.6 km 7.00/4.33 min/km

  • 28.1.2017 Strength

    2xRinnalleveto+raakatyöntö
    50-80% 6-8 sarjaa

  • 3x4min AMRAP Workout

    4min AMRAP
    20-14-8
    Assault Bike Cal.
    KB Snatch 24/16kg

    rest 3min

    4min AMRAP
    21-15-9
    Row Cal.
    Thrusters 40/30kg

    rest 3min

    4min to
    12 C&J 60/40kg
    15 C2B Pullups
    AMRAP of Rowing in meters

  • "Triple Sec" Workout

    "TRIPLE SEC" (ON THE 20:00)
    5 x 4:00 On / 4:00 Off:
    30/20 Calorie Row
    15 Burpees over Rower (lateral)
    Max 10 Meter Shuttle Sprints in time remaining. Count nbr of 10m sprints.

  • 10/02/2017 Workout

    Thunderstruck Burpee warm up, then 43 minutes I go you go partner WOD,6 hang squat clean thrusters with 115lb, 8 30kg dumbbell bench press and 10 1 pood pair kettlebells swings. 5 rounds done, then Sally Hands buy out. Brutal.

  • Endurance Class Workout

    20 minute AMRAP
    Buy in: 50/35 cal row
    Then AMRAP for remaining time
    50’ single arm OH kb walk(switch arms at 25’) GO HEAVY
    40 DU (2:1 singles)
    30 Box step overs 24/20”
    20 Pull ups
    10 wall walks

    Score is total rounds+reps
    25’= 1 rep, 50’=2

  • Long gone Workout

    5 rounds:
    1 minute wallballs
    1 minute dumbbell snatches (16)
    1 minute shuttle sprints
    1 minute rest

  • 21-15-9 Workout

    wall ball & chest to bar pull ups

  • Front squat triples Strength

    Front squat triples up to a heavy set

  • Endurance Workout

    In teams of 3, ski as many meters as possible:

    While one team member skis, the others share the reps of the following workout and complete as many rounds as possible in 30 minutes:

    100 double unders (while partner performs hollow hang hold on rings)
    40 s HS hold

    Change stations when HS hold is finished. Team result is the total meters on skiergo.