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

  • 22.2.2020 Workout

    For time:

    2 Snatch 50/30kg
    22 Pull ups
    2 Snatch 55/35kg
    22 Wallball
    2 Snatch 60/37,5kg
    22 Box over jumps
    2 Snatch 65/40kg
    22 TTB
    2 Snatch 70/42,5kg
    22 Burpees
    2 Snatch 75/45kg
    200 Double Unders

  • Conditioning Workout

    In Teams of 3:
    Row for max meters for 30 min - Goal is 9.000m
    Then perform amount of burpees needed to reach the goal amount

    Rules:
    *Each Partner always rows for 1min.
    *Row for 1 minute as many meters as you can. (2min rest)
    *Continue this cycle for a total of 30 minutes
    *Your score is the total amount of meters rowed – goal is to row at
    least 9.000m
    *Penalty is 1 burpee for every 10m under 9.000m

  • Strength Strength

    Strict toes to bar 4x8

  • Loosers bleed, Champions sweat // Row finisher Workout

    No break between rounds

    2 rounds

    • 1 minute @ 900-1000 cal/hr
    • 30 seconds break

    2 Rounds

    • 40 seconds @ 1000-1100 cal/hr
    • 30 seconds break

    2 rounds

    • 30 seconds @ 1100-1200 cal/hr
    • 30 seconds break

    2 Rounds

    • 20 seconds @ 1400+ cal/hr
    • 1 minute break

    Score is your total calories

  • Deadlift 4455 Strength

    Four sets of deadlifts with 4 reps on first two sets and 5 reps on last two.

  • Conditioning Workout

    In teams of two, only one is working, partition reps as needed, for time:

    20-18-16-...4-2
    Box Jumps (60/50cm)
    Cal. Row
    alt. DB Snatches (22,5/15kg)
    Wall ball Shots

  • Metcon Workout

    “Cindy” 20 Min AMRAP of:
    Pull Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps

  • Grunt Workout

    15-12-9
    Weighted Sit Up @24/16kg KB
    Strict Pull Up

    AMRAP 30'
    15m Gun walk @20/15kg Plate
    5 Wall Climb
    15m plate piched walk @2x20/15kg Plate
    10 plyo push up @2x2 20/15kg Plate
    15m dbl KB Front Rack walk @2x24/16kg
    15 T2B
    15m Bear Walk
    20 Dbl KB Swing @2x24/16kg

  • Jouluhumpat Workout

    Aaton painonnostodrillejä omatoimisesti.

  • Muscle & Power, AV 1 Strength

    Back squat 2x10 reps