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

  • Assault and Thrusters Workout

    30-25-20-15-10

    Assault or Row (kcal)
    Thruster

    Men use: 20kg-30kg-40kg-50kg-60kg
    Women use: 15kg-25kg-30kg-35kg-40kg

    Use one barbell, increase the weight in each set and load the bar yourself. Go fast, move well and push it hard! Scale if needed.

  • 10 rounds, 1min ON, 30sec OFF: Workout

    as AMRAPS:
    1) 6+6 Single Arm KB/DB Thruster+12 Sit-Up
    2) 8 (4+4) Mountain Climber + 8 Box over Jump

  • 30 + 30 toistoa Workout

    30 rengassoutu
    30 etunojapunnerrus korokkeilta

    voit pätkiä sarjat mitään haluat

  • Four little *astards Workout

    5 min amrap
    Row 500/400 meters
    Max rep devils press

    5 min amrap
    Run 400 m
    Max rep wall ball 9/6 kg

    5 min amrap
    100 double unders
    Max rep power snatch 40/30 kg

    5 min amrap
    50 m bear walk
    Max rep alternating one hand KB swing 24/16 kg

    Rest 2 min between *astards

  • Engine Gymnastics Workout

    Working on the Min for 20 Mins
    1. Top of rings 20-30 secs
    2. Bottom of rings 20-30 secs
    3. Above the bar 20-30 secs
    4. Hollow hold 30-50 secs

    The goal is to build isometric strength to aid pulling, pushing and core strength.

    Scale top of Push up. Bottom of Push up. Top on rings or band.

  • Muscle up - progressioista Workout

    3 rounds for quality

    3-10 reps of each

    rest as needed

  • 4*4min AMRAP, 2min REST: Workout

    1) 15/10cal ROW + 10 DB Thruster
    2) 15/10cal Bike + 10DL 100/70kg
    3) 12 situp (abmat/GHD) + 8burbee
    4) 20 DU + 8KBS 32/24kg

  • Pariperuskuntoa ja taitoharjoittelua Workout

    40 min AMQAP

    With a partner:

    -Run together 400 m
    in turns 3 x 5-15 kipping pull ups (both do 3 x)
    -Run together 400 m
    in turns 3 x 3-10 kipping chest to bar pull ups
    -Run together 400 m
    in turns 3 x 5-15 kipping handstand push ups
    -Run together 400 m
    in turns 3 x as many m as possible handstand walk / handstand plate walk the wall

    You can also practice:

    -pull up holds on the top or on 90degrees
    -deficit pull ups

  • Clean & Front Squat Complex Strength

    20min to find max weight in following complex
    1x Squat Clean
    2 x Front Squat
    Rest as needed.
    If you find your max early, continue to the end @70% from your max for day.

  • Wod Workout

    3 rounds for time
    10 thrusters 40/30kg
    15 box jump
    25 double unders

    Time cap: 9 min

    Skaalaus:
    box jump/box step ups
    Double unders/single unders 50 reps

    Tämä on spurtti joten valitse sellaiset painot jolla pystyt tekemään kaikki putkeen. Go fast mutta pidä liike laadukkaana!