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

  • Chin Ups Strength

    5x5 AHAP
    Scale to eccentric Chin ups or ring rows.
    No bands!

  • WOD 13012016 Workout

    AMRAP 3 min:
    - Cal row.

    1 min rest.

    AMRAP 3 min:
    - Medball sit-ups.

    1 min rest.

    AMRAP 3 min:
    - Overhead lunges (20/10 kgs bumper).

    1 min rest.

    AMRAP 3 min:
    - Full Snatch (40/25 kgs).

    1min rest.

    AMRAP 3 min:
    - Toes to bar.

  • 26.8.2017 35+ Strength

    Snatch Grip Deadlift
    5x5@snatch 1RM

  • 24.07.14 Workout

    7' AMRAP of:
    Pull up x7
    Thrusters x7 (40//30kg)
    Burpee facing bar x7

  • Meters & Miles - East Workout

    10 min OBSTACLE COURSE

    In teams of 4 ppl
    8 min X 3 to complete
    2 mins to recover between
    someone ALWAYS working on those meters!
    Suggested to use Reps as your timer to switch exercises b/w partners

    2500m ROW
    200 Jumping Pull Up
    200 Hollow Rock

    2000m SKI
    200 BB REV Lunges (55/95)
    400 Ring Elevated Knee March (total Reps)

    1.24 CURVE
    200 Bench Elevated Bear SQs
    400 Knee Banded Clam Shells (total reps - direct eye contact required)

  • Pistol squats Workout

    For those who can 3 sets of 20 alternating Pistol Squats.
    For those who are not there yet, RFESS / Cross Over Box Step Up / Shrimp Squats 3 sets of 8-10 reps / leg

  • 5.3.2018 rest day Workout

    rest day!

  • Open Gym Workout

    Open Gym 12:15-1:15

  • Superkids 10-13 v WOD Workout

    Joka alkava 3 min x 4

    10 käsipainorive + 8 käsipainojen yli burpeeta + 6 polven nosto roikunnassa

  • 1-25-17 Workout

    WT
    Legs & Core 4 rounds
    4-Back Squat
    3-Front Squat
    2-Overhead Squat
    1-Weighted Step Up (each leg)
    25 Glute Bridge & V-Ups in between each round

    BC
    13 min Amrap circuit
    Circle Run
    Walking Lunges