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

  • 2000 meter row feat Cindy Workout

    Alternating until 2,000 meters:
    • 60 sec: Max Row (meters)
    • 90 sec: 1 Round of ”Cindy“

    For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Goal: 18 min.

  • Conditioning Workout

    Partner wod ( You GO, I GO)

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell Squats @2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell burpee@2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell box step up@2x22,5/15kg

  • Kunto Workout

    Joka alkava 2min x 6
    10-12 Askellus boksille
    6 1-Käden devils press vuorokäsin

  • Got to love em Workout

    For time
    20-30-40-50-60 DU
    5-10-15-20-25 Thruser 50kg

    TC:15min

  • Взятия с виса Strength

    3*8 взятия на грудь с виса

  • 24.8.2020 Masters SM Workout

    Tolpilta tai pukeilta:

    1/2 leveällä otteella VAPU + RaTy + työntö

    2 x (3+3+3) (55% Te), 2 x (2+2+2) (60% Te), 2 x (1+1+1) (65% te)

    Käsipainopenkki 4 x 10

    Hyvää huomenta hyppy 5 x 3, kevyt

    Kyykky 60 asteen kulmaan pumpaten

    3 x 20 (80-100& Te)

  • 18.5.2021 Workout

    EILINEN tai

    Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

    Kävelyä 5 min
    Hidasta juoksua 5 min + Reipasta juoksua 200 m
    Kävelyä 200 m + Kovaa juoksua 150 m
    Kävelyä 200 m + Spurtti 100 m
    Kävelyä 200 m + Reipas spurtti 50 m
    Kävelyä 200 m + Kova spurtti 30 m
    Kävelyä 200 m + Kova spurtti 30 m
    Hidasta juoksua 5 min
    Kävelyä 5 min

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    10 Power Cleans @84/61kg
    20 Ring Push-ups
    40 Double Unders
    8 Power Cleans
    16 Ring Push-ups
    32 Double Unders
    6 Power Cleans
    12 Ring Push-ups
    24 Double Unders
    4 Power Cleans
    8 Ring Push-ups
    16 Double Unders
    2 Power Cleans
    4 Ring Push-ups
    8 Double Unders

    Goal: sub 9 min

    B,
    Endurance
    For distance:
    Sled Drag, 30 mins

    Weight = 30/20kg

  • Rest day Workout

    Rest day
    40 min walking

  • 5.7.2023 BasicWod Workout

    For time :

    21-15-9

    Bar Over Burpees
    Deadlift @50% Heaviest lift OTD.