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

  • Partner WOD Workout

    ”Partner WOD”

    AMRAP 20
    20 Burpees
    30 Partner MB Situps (over box)
    20 Box Jumps
    30 Wall Balls

    -rest 3min-

    For time:
    50-40-30-20-10 reps of:
    KB/DB Snatches 20-25/12-16kg
    KB/DB Squats

    *30 Cals. after each round

    (timecap: total 45min)

  • 15min alkavalla minuutilla Workout

    15min alkavalla minuutilla

    1. 8-12 etunojapunnerrus
    2. 3-5 leuanveto 1s stopilla yläasennossa
    3. 10-20s käsilläseisonta

  • Eacy/Moderate Pace Metcon Workout

    For 30 minutes
    2:00 cardio machine @light/moderate pace
    5+5 Pistol Squats
    5+5 Single arm db hang C&J (R/L)
    8-12 toes to bars / kipping leg raises
    8-12 box jump overs 50/60cm
    4-6 burpee pull ups or 2-3 bar muscle ups

  • 14.10.2020 RestCycle Workout

    35 MINUTES:

    20 Banded Facepull
    15 + 15 Dumbell press@light weight
    10 Strict TTB / Leg Raise
    1:00 Double Kettlebell Frontrack Hold @ AHAP
    30 Deadbugs
    1:00 Deadlift hold @ 50%
    3 High Box Jumps, as high as possible

  • Pull-ups, Clusters & rowing Workout

    Metcon (reps)

    AMRAP in 18 minutes of:
    4 Weighted strict pull-ups
    8 DB Clusters (two DB’s)
    16/12 Calories row

    *Goal is to go unbroken on each set so choose weights accordingly.

  • Gymnastics Workout

    Gymnastic Testing
    1) Max reps of Double unders (unbroken set) or max reps in 3 min
    if you are good with double unders go for unbroken set
    if you still are having some trouble with them get max reps in 3min.

    2) Max reps of c2b/kipping or strict pull ups (goal 8+)
    then perform 3x 50-60% of max reps. Rest 2 min bwn

    3) Max reps of Strict HSPU (goal 8+) use enough scale to get this.
    then perform 3 sets x 50-60% of max reps. Rest 2 min bwn

    4) Max reps unbroken toes to bars (1 set) (10 min cap for toes to bars)
    then perform 3x 50-60% of max reps. Rest 2 min bwn

    scale toes to bars for kipping leg raises (over 90 degrees)
    or v-ups (on v-ups you are not allowed to rest no more than 1 sec in
    the ground)

  • 12 Min AMRAP; Workout

    5 Power Clean 80/50kg
    10 T2B
    15 Wall Ball

  • 30s ON / 30s OFF Workout

    7 Rounds: 30s ON / 30s OFF

    1) row
    2) shuttle run
    3) hs hold or plank hold

    (Total 21min)

  • Bro Session Workout

    100 Floor Press for time: 2x22.5/15kg
    Everytime you break;
    8 Strict pull ups
    Into;
    100 db rows 2x22.5kg /15kg
    10 push ups each time you break the reps.

    Time cap 18 Mins

  • Air squats, L-hang and shuttle run Workout

    7rounds, 30sec ON, 30sec OFF:
    1) Air Squat
    2) L-Hang
    3) Shuttle Run