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

  • DEADLIFT + WALLBALL 1/2 PYRAMIDE Workout

    For time: 1-2-3-4-5-6-7-8-9-10
    *Deadlift, 60 % of 1 RM
    *Wallball, 20/14lbs

  • Jyystöä EMOM24 Workout

    1) Devils press x 5-8
    2) DB plank drag x 10
    3) Monostructual
    4) Sit up x 10
    5) Front rack lunge x 10
    6) Chin up x 5

  • 8 rounds Workout

    2min. ON / 2min.: OFF:
    50 DU's
    6 Power Snatches (50/35kg)
    Max cal Row/Bike/Run in remaining time.

    • Ohjeistus:
    • Laitteelle tulisi jäädä aikaa noin minuutin verran.
    • Skaalaa toistoja tarvittaessa alas.
    • Kuroman tangossa tulisi olla sellainen, että kykenisit suorittamaan 6 toistoa pääasissa putkeen.

  • Push pressit Strength

    push press:
    1x3
    1x6
    1x10

  • Nanorosso 13.01.21 B Workout

    Ladder 7'
    3 6 9 12 15 18 21......
    Wall ball ub
    Wall ball da 12kg target 2.5m

  • Woima Home Workout 3. Workout

    Warm-up
    5min Easy Jogging

    5 SETS
    20sec MAX Distance Run
    40sec Recovery Jog

    -No Additional Rest b/t Sets-

    -Rest 2:00-

    AMRAP 7 MINUTES
    10 Backpack Ground to Overhead
    10 Backpack Strict Press
    100m Run

    (Score is Rounds + Reps)

    *Backpack on reppu. Pakkaa sinne sopiva paino.

  • Conditioning 18-03-2020 Workout

    For time:
    50-40-30-20-10
    Double Unders*
    Calories Row/Bike/Ski
    Wall balls @20/14

    *Master of DUs? Then double the reps!
    - Goal: Even pace and having enough energy for a strong finish in the final 2 rounds.
    - 25:00 Cap

  • Rush Workout

    A/ Max C&J - TC: 8'
    Max Snacth TC: 8'

    B/ G.F.I. (Grace-Fran-Isabelle)

    30 C&J @60/40kg
    2 mins rest, then,
    21-15-9
    Thruster @40/30kg
    PU
    2 mins rest, then,
    30 Snatch @60/40kg

    TC: 20'

  • RIC 171024 D Workout

    3 rounds
    500m Row
    rest 1:1

  • “Macho Taco” Workout

    “Macho Taco”

    5 Rounds x AMRAP 3:
    60 Double Unders
    20 Jumping Lunges
    Max Rounds of Dumbbell “Macho Man”
    Dumbbells – 50’s/35’s

    Rest 1 Minute Between Rounds

    1 round of "Macho Man" is
    3 x power cleans
    3 x front squats
    3 x jerks

    KILOS
    22.5’s/15’s