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

  • 40 minutes row Workout

    Max distance, meters

  • Lördag 22/10 2016 Workout

    A: Styrka/färdighet
    B:WOD
    Partner WOD
    2 rounds:
    2min of Push ups
    Rest 60 seconds
    2min of Rowing for Calories
    Rest 60 seconds
    2min of Strict Pull Ups/ring rows
    Rest 60 seconds
    2min of Burpee Box Jump-Overs/burpees
    Rest 60 seconds

  • Mamma-WOD Workout

    3x 45sek/15sek
    Seinäpallo
    Boxi askellus
    Pystypunnerrus
    Sumomaastaveto+soutu
    Leuka

  • Swing, run and squat Workout

    With 10kg vest, 5 rounds of:
    20KBS @24kg
    200m Run
    20 squat
    200m Run

  • 121029 Workout

    5 x 5 Push Press (95)

    3 RFT:
    10 OHSQ (45)
    50 double unders
    time: 5:00

  • EMOM Fun Workout

    -EMOM x 8: 12/10 Calorie Row
    REST 2:00
    -EMOM x 8: 40 Double-Unders / 90 Single-unders
    REST 2:00
    -EMOM x 8: 10 Burpees

  • 11/4/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 superman

    Metcon(10)
    21-15-9
    sh 2 oh 105/75
    cal row

    Metcon-comp(10)
    21-15-9
    sh 2 oh 135/95
    cal row

    bench/strict
    4x2

    Finisher
    2 min sh distraction
    roll/stretch hotspots
    2 min plank

  • FFCF 101016 Workout

    10 MINUTE ASCENDING AMRAP
    -1 Squat Clean
    -1 Toes-2-Bar/Knees-2-Elbow
    -1 Push-Press
    -2....
    -2...
    -2..

    RX 95#/65#
    RX+ 115#/75#
    MASTERS
    RX 65#/45#
    RX+ 85#/55#

  • Mamma-WOD Workout

    AMRAPIT 10MIN+10MIN
    1)
    VALA-ASKELKYYKKY 10XO+V
    KK-RIVE+TYÖTÖ 10XO+V
    2)
    BOXI ASKELLUS 10X O+V
    SCORPIONI PUNNERRUS O+V

  • Clean & Jerk Strength

    10x1 @ n. 85%