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

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • Recovery WOD #11 Workout

    5-15 rounds at easy pace
    2:00 Bike
    1:00 Farmer Carry @ light KBs
    10-30 Handstand Shoulder Taps (scale to plank shoulder taps)

    • This workout is to be approached at an easy to moderate pace.
    • Afterwards you will feel more energised
    • Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

  • Main site Friday 240322 Workout

    For time

    • 60-second L-sit
    • 30 shoulder-to-overheads
    • 60-second hang from the pull-up bar
    • 20 shoulder-to-overheads
    • 60-second hang from the pull-up bar
    • 10 shoulder-to-overheads
    • 60-second L-sit

    ♀ 95 lb
    ♂ 135 lb

  • Kettlebell fun - Deadlifts, Thrusters and burpees Workout

    10 MIN

    • 1/2/3/4/5... DL (2x24kg KB)
    • 1/2/3/4/5... Thrusters (2x24kg KB)
    • 1/2/3/4/5... Burpees

  • Concept2 row: 1:40/0:20r ... 9 Workout

    Concept2 rower built-in workout called: v1:40/:20r...9 meaning 9 rounds of:

    • Row 1:40
    • Rest 0:20 (except after 5th round rest 2:00)

    Total rowing time: 9x1:40 = 9x100" = 900" = 15'

    Score: total meters rowed. Check the score via: Memory - List by date - (see topmost result)

  • Bench press 4x7 Strength

    Bench press 4x7

  • WOD, METCON Workout

    For time ”Nasty Girls” Tc 16'min (A)

    Treenaaja __________________________ Kuntoilija

    3 Rounds For Time ________________ 3 Rounds For Time

    50 Air Squats _______________________ 50 Air Squats

    7 Ring muscle-Ups / Bar ___________ 7 Sets of: 1 Pull-up + 2 Box dips

    10 Hang Power Cleans 61/43kg ____ 10 Hang Power Cleans 50/35kg 

                                       6'min Rest then....

    " ANNIE goes Bicycle" " ANNIE goes Bicycle" Tc 16’min(B)

    50-40-30-20-10 Reps For Time _______ 50-40-30-20-10 Reps For Time

    Double-Unders _____________________ Single unders x2
    Sit-Ups (AMSU) ______________________ Sit-Ups (AMSU)
    + 10/8 Cal Bike with each set of reps ___ + 10/8 Cal Bike with each set of reps

  • PT Group TO 21.3. klo 18 Workout

    LÄMMITTELY
    Hartirenkaan lihasten lämmittely ja aktivointi
    10min
    Hartiarenkaan liikkuvuus
    10min
    Hartiarengas 🩶 core
    10min

    VOIMA
    Vuorotellen: 3x8-10 toistoa
    A) Sumo mave kk
    B) Lattiapunnerrus tangolla

    Vuorotellen: 3x12-15 toistoa
    A) Lantionnosto lp
    B) Pull over kp

  • 19.3.2023 Shoulder press Strength

    Finfd your 1RM

    3-3-2-2-1-1-1

    Go every 2:30

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 Crunches
    20 Cross crunches
    10 Reverse crunches
    20 Jack knives
    10 Hollow rocks
    Rest