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

  • Ring Conditioning Workout

    AMRAP 10:
    8 Shuttle Runs
    1 Ring Muscle-up
    8 Shuttle Runs
    2 Ring Muscle-ups
    8 Shuttle Runs
    3 Ring Muscle-ups
    ...
    Add 1 Ring Muscle-up Every Round.

  • "Inside Joke" Workout

    For Time:
    200/150 Meter Row
    1 Deadlift
    1 Toes to Bar
    200/150 Meter Row
    2 Deadlifts
    2 Toes to Bar
    ...
    200/150 Meter Row
    10 Deadlifts
    10 Toes to Bar

    Barbell: 102.5 / 70 kg

  • Extra Credit 22-08-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
    MIN 2 - :45 Kneeling to Sit Stretch
    MIN 3 - :45 Quad Roll

    *Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
    back down towards heels.

  • Viikko 38 Workout

    Tällä viikolla kevennellään kuormissa, ladataan akkuja muttei löysätä ihan liikaa. eli pidä tekeminen sellaisena mukavana ja viimeistä vaihdetta ei oteta missään vaiheessa käyttöön. Yrität latautua mahdollisimman hyvin ensi viikkoon!

  • 7.5.2023 Rowing, Burpees, Single-unders Workout

    6 rounds of:

    1 minute of Rowing
    1 minute of Burpees
    1 minute of Single-unders
    1 minute of Rest

    Try for as many reps as possible of each exercise, not just total score. Post separate totals of calories rowed, burpee reps and single-unders reps completed to your notes.

  • Shuttle to Overhead Workout

    For max reps

    From 000-200 (2 minutes)
    Run 400 m
    Max jerks

    Rest 1 minute

    From 300-600 (3 minutes)
    Run 600 m
    Max jerks

    Rest 2 minutes

    From 800-1200 (4 minutes)
    Run 800 m
    Max jerks

    Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

  • Shuttle to Overhead Workout

    For max reps

    From 000-200 (2 minutes)
    Run 400 m
    Max jerks

    Rest 1 minute

    From 300-600 (3 minutes)
    Run 600 m
    Max jerks

    Rest 2 minutes

    From 800-1200 (4 minutes)
    Run 800 m
    Max jerks

    Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

  • PT Group TO 15.2. klo 18 Workout

    LÄMMITTELY
    Aktivoinnit
    2 kierrosta
    1. Kyykky + lonkan aukikierto kumpparilla
    2. Sivukyykky
    3. Päinmakuulla jalan vienti sivulle ja takaisin
    4. Selinmakuulla polven veto
    5. Seinällä blokin kanssa lonkan sisäkierto

    Liikkuvuus
    1 kierros
    1. Toispolviseisonnassa lonkankoukistaja ja takareisi
    2. Painon kanssa eteentaivutus leveässä haarassa
    3. Lonkan sisä- ja aukikierrot
    4. Aktiivinen perhosistunta painon kanssa

    AMRAP 12min
    Tehdään kaikkia liikkeitä 5x/puoli
    5 x Yhden jalan rive
    5 x Lankussa soutu kp
    5 x Yhden käden etuheilautus
    5 x Punnerrus käsi kuulalla

  • Bbf wod Workout

    800m run (together)
    40 pull-ups
    40 sit-ups
    400m run (together)
    40 DB Snatches (heavy)
    40 pistols
    40 wallballs
    400m run (together)
    40 burpees
    40 partner push ups
    40 box jump over
    400m run (together)
    40 TTB
    40 KB Swings (heavy)
    800m Run (together)
    Time cap:45

  • Week 12, Day 82 Workout

    Warm-up:

    3x
    15/12 Calories bike erg
    10 Upright rows with snatch grip
    8 Overhead squats
    6 Strict chin-ups
    24 Alternating V-ups

    Snatch ladder

    Every minute on the minute:
    1 Snatch, climbing weight.
    Start @ 50% and add 5/2,5kg every minute.

    Metcon:

    5 Rounds for time of:
    20 Thrusters with dual dumbbells
    20 Burpees over dumbbells
    10 Strict chin-ups

    M: 2 x 20kg N: 2 x 10kg

    Bonus:

    5 sets of 10 Barbell bent over rows
    5 sets of 10 JM press

    Core:
    3x
    20 V-ups
    14 Hanging knee tucks
    20 Heels over object taps