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

  • NCFIT METCON & PARTNER OPTION Workout

    WORKOUT
    AMRAP x 25 MINUTES
    50/40 Cal Bike
    25 Russian Swings (Athlete Choice)
    50 Walking Lunges*
    25 Box Jump Overs (20)

    *Each step = 1 Rep

    (Score is Rounds + Reps)

    PARTNER WORKOUT OPTION
    IN TEAMS OF 2...

    AMRAP x 25 MINUTES
    25 Russian Swings (Athlete Choice)
    50 Walking Lunges
    25 Box Jump Overs (20)

    *Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
    **After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

    (Score is Rounds + Reps)

  • HOME WOD 7 Workout

    WARM UP

    400 run or equivalent
    30 jumping jacks
    30 squats change foot stance every 10 reps
    20 Crab reach. (not same as crab toe reach)
    20 scorpio exercise on belly.

    STRENGTH/SKILL

    5x 10/ arm strict seated one arm press. ahap.

    rest 4min then...

    Bring sally up with standing strict press. Do the song once or twice if it was to easy. Once should already fry your shoulders.
    use lighter weight 5-15 kg. Try to push with no rest. It will hurt a lille.

    WORKOUT

    song wod:

    GHOSTBUSTERS  by Ray Parker jr.

    Jumping Jacks for entire song. Every time you hear "ghostbusters" you do a burpee.

    COOL DOWN

    5-10min calm breathing and stretch pecs.

  • 2020-06-01 Workout

    2020.06.01
    DIENOS TRENIRUOTĖ:
    On the 5:00 x 6 Rounds:
    7 Left Arm KB C & J 24/16
    7 Right Arm KB C & J 24/16
    400 Meter Run
    7 Left Arm KB OHS 24/16
    7 Right Arm KB OHS 24/16

    3:55

  • On-ramp - Wallball shots & Hanging Workout

    Metcon (quality)

    12 Minutes for quality & minimum rest:
    10 Wallball shots
    :30s Dead hang from pull-up bar
    10 Slow knee tucks

    Harjoituksen tavoite on 12:00 minuutin aikana tehdä annettuja liikkeitä panostaen erityisesti laatuun. Jokainen sarja olisi hyvä saada putkeen ajatuksen kanssa, mikä korostaa rauhallista tahtia sekä siirtymiä liikkeiden välillä.

    Päivän harjoituksen tarkoitus on opetella Wallball shottien oikeaoppinen tekniikka, harjoitella kippaamisen perusteita sekä vahvistaa siihen tarvittavia tukilihaksia.

    Räätälöinnissä voit laskea toistomääriä esimerkiksi 8/:20s/8. Lisäksi liikkeitä voidaan räätälöidä haastavuudeltaan taitotasolle sopivaksi.

  • Warm up and strength Strength

    Warm up
    Butt kicks
    High knees
    Shuffle swings
    Toe touches
    Toy soldiers
    Spider-Man lunge
    Walking lunges

    Back rack reverse lunge
    E2MOM x 5
    10 reps (5 per leg) @ 45% 1RM Backsquat

  • Karkkipäivä 1 Workout

    5 rounds for time
    400 m row
    3 sand bag clean burpees over 48” box
    2 rope climb
    1 sand bag clean burpee over 48” box

  • 22.11.2025 EasyWod Workout

    E5MOM x 6

    20 Wallballs 20/14p
    20/15 Calories

    Go every round as fast as possible !

  • 2.5.2020 Workout

    Peruskuntoa 60-90 minuuttia.

  • Kehonhuolto ja liikkuvuus Workout

    3 kierrosta

    rintaranka
    5 hindu punnerrus
    10/10 ylävartalo kierto
    lonkka
    30sek per puoli Kööpenhamina pito

  • Home workout 200520 Workout

    For time

    Buy in: 800m Run

    42-30-18 Alt. V-ups
    21-15-9 Burpees

    Cash out: 800m Run