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

  • Back squat day Workout

    Feb.24 workout of the day
    5-5-5-5-5 reps of back squat

  • 20.10.2017 Pe Jatkoryhmä SQ/DL Dynamic Effort Workout

    Box-kyykky 8x2x60%
    Salkkunosto 4x6
    Vatsat 100 toistoa
    Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

  • WOD Workout

    AMRAP Time Cap: 10 min.
    LEVEL I: 3 rounds.

    LEVEL II: 5 rounds of:
    - 10 Chest to bar Pull-ups / Pull-ups.
    - 10 Box jump 24" / 20"cm
    - 10 Deadlift 80 / 50kg.

    Then in remaining time both levels:
    - Sit-ups.

  • ''Weakness'' Workout

    3...6...9...12......21
    for 18'

  • Assault bike and DT Workout

    20 min amrap

    RX: 60/45 kg

    • 15 cals assault bike
    • 1 round of DT
    • 15 cals assault bike
    • 2 rounds of DT
    • 15 cals assault bike
    • 3 rounds of DT ...continue following this process for the 20 minutes

    Score is your totalt amount of reps performed - each cal counts as a rep

  • WOD 23062015 Workout

    15 stations: 1 min ON - 1 min OFF
    - Cal Row.
    - Rope Climb.
    - Back simgle unders.
    - Wall Climb.
    - Box Jumps (24"/20").
    - HSPU.
    - Wall Ball shots (9/6 kgs).
    - Toes to bar.
    - Step ups Kb 24/16 kgs (20"/14").
    - Pull Ups.
    - Empuje de trineo (60/40 kgs).
    - Back GHD.
    - Jumps over the tire.
    - Clapping Push ups.
    - Lunges (40/20 kgs).

  • Tabata Strength

    20" ON
    10" OFF

  • Naruhyppelyä ja dippejä Workout

    Aikaa vastaan
    Superkidsit:

    5 tarkkuushyppyä
    150 naruhyppyä
    Aina kun tulee stiplu tee 3 dippiä
    5 tarkkuushyppyä

    Ninjat:

    7 tarkkuushyppyä
    50 DU
    Ainakun tulee stiplu tee 5 dippiä
    7 tarkkuushyppyä

  • Thrusteria, keskikroppaa, boxinyliburpeeta Workout

    Aikaa vastaan

    Superkids

    3 kierrosta:

    10 thrusteria
    30 selänojennusta
    10 boxinyliburpee
    30 istumaannousua

    Ninjat

    3 kierrosta:

    15 thrusteria
    50 selänojennusta
    15 boxinyliburpee
    50 istumaannousua

  • Sandbag Complex Warm-up Workout

    Using a sandbag, complete as many rounds as possible in 5 minutes of:
    Burpee on to the bag
    Clean
    Overhead lunge left leg
    Overhead lunge right leg