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

  • Aerobic work Workout

    Aerobic work for 30 min
    Run
    139/157

    Aamulla hieronta AE 30 min

  • 5min AMRAP Workout

    5 min AMRAP
    5 Deadlifts ( 50/75kg)
    10 burpees

  • Bench 3 x 5+ Strength

    Bench Press
    work up to the weight - 2 x 5 reps
    third round, do AMRAP - record that number

  • 24 min EMOM Workout

    Every minute, on the minute, for 24 minutes:
    Minute 1 – 10 pull ups
    Minute 2 – 3 Dumbbel Manmakers (25/35lbs DBs)
    ( Manmaker = DB's on the ground, push up, right arm row, left arm row, power clean, push press)
    Minute 3 – 20 Double-Unders + 5 Thrusters (75/55 lbs)

  • Mäkijuoksut Peuramaalla Workout

    Juostaan eri pituisia mäkijuoksuja Jerikon portaiden lähellä olevassa mäessä.

  • Tireflips og andet guf med funk Workout

    Træning sammen med Funk i Fitnessworld.

    To flipper hjulet imens den sidste kører prowler push og drag, clusters og box jumps.

    3 runder - ca 30 min i alt

    Sammen med Benno

  • 24/11/2016 Strength

    Partner WOD, I go you go, using 22 reps as the bench mark. Weighted press ups, starting at 10kg, add 5 each set to 40kg then back down in 5s. Work to break then finish the 22 reps unweighted. 22@10, 22@15, 15@20 +7, 10@25 +12, 8@30+14, 7@35+15, 5@40+17, 8@35+14, 8@30+14, 11@25+11, 12@20+10, 19@15+3, 22@10. With Jerry.

  • Random upperbody #5555 20min Workout

    EMOM 20min
    1. Strict Ring-dip x5
    2. Strict Toes-to-bar x5
    3. Strict Ring pull-up x5
    4. Ball Pike x5

  • TTP SPP 12.11.2016 S5 / week 5 Strength

    70 min
    WU for 15 min

    1.Weightlifting
    A. Suggested jerk warm up
    A. Split jerk – 15 x 2 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    + 3 x 1 lifts after the EMOM

  • GHD back extension Workout

    GHD back/hip extension