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

  • Endurance Workout

    • 18 Min E3MOM of:
    Ogni 3:00 x 6 sets:
    Assault Bike 0:45 @ max Kcal

  • jalat kuntoon Workout

    Superkids aikaa vastaan

    3 kierrosta:

    4 kuperkeikkaa
    6 askelkyykkyhyppyä
    8 varpaat tankoon
    10 etukyykkyä käsipainoilla
    30 sek roikunta

    Ninjat

    5 kierrosta aikaa vastaan

    12 askelkyykkyhyppyä käsipainoilla
    12 varpaat tankoon
    12 etukyykky käsipainoilla
    30 sek roikunta

  • 2-13-17 Workout

    Warm Up

    Strength
    A)
    Upper 5x5

    B)
    30 Back Squat
    50 Jump Rope Singles
    20 Back Squat
    100 Jump Rope Singles
    10 Back Squat
    150 Jump Rope Singles

    Metcon

    Death by Burpees - 10 min ascending Amrap:
    3-6-9-12-15-18-21-24-27-30-33-36-39-etc.
    Burpees & Sit ups

  • 16.3.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout

    Box-kyykky 8x2x65%
    Maastaveto 6x1x65%
    Suorinjaloin maastaveto korokkeelta 3x15 (kevyt)
    Jalkanostot penkillä 3x"max toistot"
    Kelkka 10 kpl "suoran työntöjä" @ 50% omapaino

  • 07/02/2017 Workout

    Continued with the weekly challenge, 50/20/20, 40/18/18, 30/16/16, 20/14/14, 10/12/12. Today finished the diamonds and have got 10/12/12 of the chest- slappers to do. Another tough sickening morning in The Den.

  • 21-15-9 ja 2 liikettä Workout

    21-15-9

    1 käden käsipainothruster
    leuanveto

  • Maastaveto Workout

    Etsi 3 RM mavesta, aikaa 10 min

  • 2-7-17 Workout

    M)
    Pull:
    12-6-3-6-12

    F)
    Skill:
    5 x 10 French Press
    5 x 15 Push Up
    5x 20 Banded Push Down

    Metcon:
    3min AMRAP
    21 DL – sandbag
    21 BJ
    21 KB – 18
    -Rest 3 min-
    3min AMRAP
    18 DL – Sandbag
    18 BJ
    18 Abmat Sit-ups
    -Rest 3 min-
    3min AMRAP
    15 DL – Sandbag
    15 BJ
    30 Jump Rope Singles

  • Endurance wod Workout

    30 min (5 rounds)

    Round 1 (6 min)
    10 squat jumps
    10 push ups
    10 WB

    Round 2 (6min)
    12 plank jacks
    12 dips
    12 alternating jump lunges (12 each leg)

    Round 3 (6 min)
    15 burpees
    15 T2B
    15 STO (mb, DB, or kb)

    Round 4 (6 min)
    15 v ups
    12 box jumps
    10 decline push-ups

    Round 5 (6 min)
    10 squats
    10 HSPU
    30 mountain climbers

    • all rounds are AMRAP
    • score is total reps for each round

  • Endurance WOD Workout

    30 min / 6 min for each RD

    Round # 1 (6min)
    10 jump squats
    10 push-ups
    10 WB

    Round #2 (6min)
    12 plank jacks
    12 dips
    12 alternating lunges

    Round # 3 (6 min)
    15 burpees
    15 T2B
    15 STO (MD, DB, or KB)

    Round #4 (6min)
    15 v ups
    12 box jumps
    10 decline push-ups

    Round #5 (6min)
    10 squats
    10 HSPU
    30 mountain climbers

    • rest 2 min b/w RDS
    • All RDs are AMRAPs *score is total reps for each round