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

  • For time Workout

    For time:

    500m row
    30 double db reverse lunge
    20 up& down

    (Target under 5min, Time cap 7min)

  • AMRAP 15 Workout

    AMRAP 15

    5 ttb
    10 s.a thruster
    10cal machine

  • For time Workout

    For time:

    21-15-9
    machine
    kbs@24/16kg
    box jump over
    up&down

    Fitness15-12-9
    machine
    kbs
    box over
    up&down

  • AMRAP 25, for quality Workout

    For quality: 25min:
    400m run
    20 kbs
    20 sit up
    10-20 banded pull apart

  • For time Workout

    For time:

    Cash in 1000/800m row

    then
    21-15-9
    pull up
    kbs@24/16kg

  • Chad Workout

    • 1000 box step-ups for time
    • Use a 20-inch box and 45-lb ruck if available

  • Barbara Workout

    20 x pullup
    30 x pushup
    40 x situp
    50 x squat
    3min break
    5 rounds

    Timelimit 50min. Compare 5.12.2016

  • Soutua ja naurua Workout

    5min timelimit:
    1 x 500m soutu
    max rep tupla

    Postaa tuplien määrä.

    Lennosta klo 17:30-20:00

  • Open 4 Workout

    RX
    8min amrap:
    3 x hspu
    3 x rive 84/56kg
    6 x hspu
    3 x rive 84/56kg
    9 x hspu
    3 x rive (tiebreak)
    12 x hspu
    6 x rive 84/56kg
    15 x hspu
    6 x rive 84/56kg
    18 x hspu
    6 x rive (tiebreak)
    jne...

    MASTERS (+55v)
    Sama jako, mutta hspu:n tilalla push press 43/29kg
    Rive 52/34kg

    SKAALATTU MASTERS
    8min amrap:
    10 x push press 29/20kg
    10 x rive 34/24kg

    SKAALATTU
    8min amrap:
    10 x push press 43/29kg
    10 x rive 52/34kg

    OPEN-WOD nro 4 vuodelta 2015. Vertailu 20.3.2015.

  • TGU Workout

    50 x tgu

    Lennosta klo 18:00 - 19:30. Postaa kilot ja aika.

    Tehty 6.7.2015. Optimiaika 10-15min.