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

  • Box P 02-04-2020 Workout

    STRENGTH
    1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
    - use a parallel box
    - use a wider than normal stance
    - Take 3-4 sets to build to work weight
    - Goal: 6 working sets with perfect mechanics and explosive drive off of the box

    2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
    - Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

    3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

    4) Air Bike Sprint: Max Calories in 1:00
    - Goal: All out Max Effort Sprint.

    EXTRA CREDIT
    Banded Glute Bridges: 3 x 25. Rest 60s.

    COOLDOWN
    - Foam Roll Hamstrings x 60s each
    - Active Straight Leg Raises x 20 reps each side.

  • Nanorosso 16.05.2020 Workout

    For time
    21 15 9
    Squat clean 50kg
    Directly to
    21 15 9
    Front squat 50kg
    Tra ogni serie 50 double under

  • Roddintervaller Workout

    3x40sec all out, 3min rest
    15min rest
    3x40sec all out, 3min rest

    Damper @ 1

  • Dumbbell lateral side raise 3x10 Strength

    Three sets of ten dumbbell lateral side raises. Keep good form!

  • Rolling, rolling Workout

    EMOM 20min
    (5 rds)
    1) 20 cal Air bike
    2) 20 jumping squats
    3) 50 m ball carry 50 kg
    4) 20 V-up

  • WOD Workout

    For time:
    21 Power snatch 95/65
    42 wallballs 20/14
    15 power snatches
    30 wallballs
    9 Power snatch
    18 wallballs

    E2MOM 5 burpees

    • weight on barbell should be light
    • burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

  • 8km run Workout

    8km run For time

  • Ninjat 14-16v taito Workout

    Käsilläseisonta + g-skills

    -kärrynpyörät
    -kuperkeikat
    -hollow
    -aasinpotku
    -aasinpotku käsilläseisontaan
    -parin kanssa tai vapaasti käsilläseisonta

  • Tuplakiva Workout

    4 min AMRAP
    8 x käsipainotempaus
    16 x burpee

    Lepo 2 min

    4 min AMRAP
    8 x kahvakuula rinnalle veto + ylöstyöntö
    16 x kahvakuula etuheilautus

    Lepo 2 min

    4 min AMRAP
    8 x käsipaino etukyykky
    16 x käsipaino pystypunnerrus

    Lepo 2 min

    4 min AMRAP
    8 x käsipaino + kahvakuula thruster
    16 x käsipaino + kahvakuula askelkyykky

  • WOD Workout

    For time:
    1000m row
    50 burpee box jumps
    50 TTB (sub leg raises)
    800m run

    • if more than 3 people then have half of them do the run first and the other half do the row first