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

  • Lund Workout

    For Time
    800 meter Run
    12 Pull-Ups
    24 Kettlebell Swings
    48 Toes-to-Bars
    96 Sit-Ups
    48 Push-Ups
    24 Deadlifts (225/185 lb)
    12 Pull-Ups
    800 meter Run

  • Superkids 10-13 v WOD Workout

    3 kierrosta aikaa vastaan
    300 m juoksu
    20 punnerrusta
    10 leukaa

  • Lördag 30/12 2017 Workout

    Partner WOD
    For time:
    100 pull ups
    300m farmercarry
    100 wall balls
    300m farmer carry
    100 Burpee box jump overs
    300m farmercarry
    1 partner working/1 partner resting

  • Just keep going Workout

    In teams of 3 ”I go, You go”

    150cal bike OR 300cal row

    FOR TIME

    ALL OUT! This is sprint!

  • Fight Gone Bad Workout

    3 X 5 minute rounds of the following exercises followed by 1 minute rest between each round! Work with a partner who will count how many Reps you do, each rep equals 1 point, apart from on the rowing machine, each calorie burned will be classed as a point, aim for at least 20 reps per exercise!

    Row
    Sumo deadlift
    Military press
    Wall squat throw
    Box jumps

    1 minute rest
    3 times around

    Start on reasonable weight, keep record of your points over 3 rounds, when you perform again if you beat your score you then increase the weight for next time!

  • 20.7.2018 Masters MM Workout

    Lepoa

  • Extras Workout

    3-4 Sets of:
    20 Banded Pulldowns
    15 Light DB Extensions to Forehead

  • Weightlifting strength Strength

    • (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
    BB Squat Clean (3’’ pause) + Hang Squat Clean
    Use 95% load Heavy of last week
    Pause above the knees.

  • Metcon Workout

    • 15 Min AMRAP of:
    Handstand Push Ups 15 reps
    Plyo Box Jump Overs (60/50 cm) 15 reps
    Walking Lunges 30 reps

  • 10.3.2018 Workout

    Boksi hypyt 30kpl