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

  • Superkids 10-13 v WOD Workout

    Death by burpee

  • Conditioning Workout

    Partner wod
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up / rx+ 5 bar mu
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal : 3+ rounds in AMRAP

  • HSW Conditioning Workout

    500m Ski Erg
    15m Hand Stand Walk
    400m Ski Erg
    15m HSW
    300m Ski Erg
    15m HSW
    200m Ski Erg
    15m HSW
    100m Ski Erg
    15m HSW

  • Hyvää Uutta Vuotta 2015!! Workout

    Ja suuret kiitokset menneestä vuodesta!!
    Tänään levätään (ja juhlitaan) :-)

  • Karantreeni "Push & Pull" Workout

    E2MOM for 16 minutes 
Alternating between

    3 push presses
    3 pull ups

    (8 sarjaa yhteensä, neljä kertaa kumpaakin liikettä. Push presseihin kaikkiin sarjoihin sama haastava paino, referenssiä viime viikolta. Leuat pitäisi olla raskaita, eli lisäpainoa mikäli tarve, skaalaa haastavaksi rengassouduksi)

  • Ninjat 14-16v voima Strength

    Choice is yours:

    Bench press 3 x 5

  • Ring Body Saw Workout

    3-4 x 6-8

    90-120s Rest between sets.

  • spcom29082019 Workout

    Giornata di REST ATTIVO!!

    A.
    For Time
    3RND
    750MT ROW
    500mt SKI
    25 du

    B.
    2 RND
    Run 800m
    30 DB Box Step Overs
    10 Strict pull-up+w.

    C.
    5 Rnd
    20 Cal. Bike
    2xDB W. LUNGES 25mt
    10 Sumo Deadlift bb
    REST 2'

    D.
    Ogni minuto per 12' (4 sets) di:
    1' – V-Up x 30"
    2' – Hollow Rock Hold x 30"
    3' – Russian Twists x 30"

  • Lördag 5/10 2019 Workout

    Coach surprise

  • Floor press Strength

    Floor Press
    60%x3,
    67.5%x3,
    72.5%x2x8
    67.5% X 8

    Use 90% of max.