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

  • Team WOD 7.1 Workout

    Work in pairs
    25 ub thrusters 35/25
    25 ub power cleans 35/25
    25 ub stoh 35/25
    25 ub front squats 35/25
    10 burpee penalty for breaking a set
    and also in transition
    150 partner wall balls
    50 pull ups
    60 sit ups
    70 russian swings
    80 split jumps
    90 push ups
    100 jumping squats

  • Army PT Test Workout

    Event #1 - Max Push-ups in 2:00
    Event #2 - Max Sit-ups in 2:00
    Event #3 - 2 Mile Run for time (12 x Stairs)

    • Rest at least 5mins between tests

  • 45min EMOM Workout

    45min EMOM:
    1) Row/Assault/Shuttle Run/...
    2) “round of Cindy”:
    5 Pull-Up
    10 Push-Up
    15 Squat
    3) rest

    Tasaisella tahdilla koko harjoitus läpi, älä aloita liian kovaa. Saat hengästyä ja hiota kunnolla, mutta harjoituksen tarkoituksena ei ole polttaa itseään aivan loppuun.

    Ohje: tee tasaisella tahdilla harjoitus läpi. Vähennä tarvittaessa toistojen määrää, sinulle pitäisi jäädä ainakin 40sec lepoaikaa (ei haittaa jos hieman menee lepominuutin puolelle Cindy).

    Voit skaalata ylöspäin tekemällä leuanvedot Muscle-Uppeina (pienennä tarvittaessa määrää) tai C2B leuanvetoina.

  • WOD 26/11/19 Workout

    00:00 - 02:00

    2 Rounds of:

    10 Pull-ups

    10 Double Dumbbells Thrusters 2×22,5/15Kg

    02:00 -04:00

    2 Rounds of:

    12 Pull-ups

    12 Double Dumbbells Thrusters 2×22,5/15Kg

    04:00 -07:00

    2 Rounds of:

    14 Pull-ups

    14 Double Dumbbells Thrusters 2×22,5/15Kg

    07:00 -10:00

    2 Rounds of:

    16 Pull-ups

    16 Double Dumbbells Thrusters 2×22,5/15Kg

    10:00 -13:00

    2 Rounds of:

    18 Pull-ups

    18 Double Dumbbells Thrusters 2×22,5/15Kg

  • EASYWOD 06012020 Workout

    WOD:

    3 rounds

    20 box step ups
    15 abmat situps
    10 burpees

  • Muscle Up-harjoituksia Workout

    Erilaisia MU-harjoituksia

  • On Ramp 5/6 Workout

    OHS
    Hang Snatch
    Snatch

    Push-Up

    AMRAP 10
    10 Hang Snatch
    5 OHS
    10 Push Up

  • Lördag 5/10 2019 Workout

    Coach surprise

  • Fitness Workout

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:
    400 Meter Run
    10 Strict Pull-Ups
    20 Wall Ball Shots (20/14 lbs.)

    Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

  • 1/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne

    4x1 bench or strict press(10)

    Finisher
    2 min samson
    50 cross crunch
    30 w raise