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

  • Muscle & Power Workout

    ”Elizabeth”
    21-15-9 reps for time
    Squat cleans
    Ring dips

  • Frogger Workout

    Warmup:
    250 m jog, then
    2 Rounds
    5x Bootstrapper
    6x Perfect Stretch
    7x Situp

    3 rounds
    5x Wall Squat
    10x Air Squat
    10x Jumping Squat
    20x Walking Lunge

    Rest

    4 rounds (:30 work, :30 rest)
    Frog Hop
    Rest
    4 rounds (:30 work, :30 rest)
    Split Jump
    Rest
    4 rounds (:30 work, :30 rest)
    Burpee

    Finisher
    5 min jog

  • 5K Row Workout

    5K Row

  • Gymnastic strength Workout

    2 Sets of:
    Strict Deficit Handstand Push Ups (15/7.5 cm) 3:00 @ max reps
    Strict Deficit Handstand Push Ups (10/5 cm) 2:00 @ max reps
    Strict Handstand Push Ups 1:00 @ max reps
    6’ rest each set

  • Joulukalenteri 7.12. Workout

    ”Seinäpallokyykky”

    Kauanko pysyt seinäkyykyssä 20lbs pallon kera? Palloa pidetään käsissä leuan alla maljakyykyn tapaan. Pallo voi olla slam tai medball.

  • Keskiviikko 6.6 Workout

    Body Armor
    3 Sets:
    Max Effort Bodyweight Bench Press
    Directly into…
    Max Effort Push-ups
    Rest as needed following push-ups.

  • Fredag 20/4 2018 Workout

    A: Every 90sec for 3 rounds
    1: Deficit Strict HSPU x5 @ 50A1
    2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

    B: 5rft
    5 renegade rows(L+R=1 rep)
    5 DB clean
    5 DB thrusters

  • Open 2012 WOD #2 Workout

    Complete As many reps as possible in 10 minutes

    Snatch
    30 reps 75/45
    30 reps 135/75
    30 reps 165/100
    Max reps 210/120

  • Vasiliki Workout

    26-02-2018 *50 jump rope *10 T2kB *10 weighted step ups .

  • Snatch deadlift Strength

    Slow mo,raise the chest,slow release,push the knees out