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

  • Fredag 13/1 2017 Workout

    A:
    C&J 5x2 @ 80%
    B:
    With a running clock...
    AMRAP 5:
    50 Wall Balls Buy-In
    12 DL 90/60kg 12 Bar facing burpees
    Rest 5:00...
    AMRAP 5:
    35 WB Buy-In
    9 DL 100/70kg 9 Bar facing Burpees
    Rest 5:00
    AMRAP 5:
    20 WB Buy-In
    6 DL 120/90kg, 6 Bar facing Burpees
    C:-

  • Kehonhuolto Workout

    Olkapäät, rintaranka, kyljet.

  • Ring Muscle ups Workout

    Ring Muscle-Up Practice
    4 Rounds:
    40 Double-Unders
    30-40% of Max Ring Muscle-Ups
    Rest 1:00 between

  • 2.3.2018 Workout

    aktiivinen lepo

  • Warmup Workout

    Every 5mins Complete the Following x 3 Sets
    Row 400m
    16 Step Ups (24/20")
    10 Kipping Toes To Bar

    *5mins should be sufficient time to complete the work without pushing too much. If it is not then please scale back the distance of your row.

  • Bursdag WOD - Mathias Workout

    For time

    3 RDS
    200m Run
    30 Goblet Squat 16/12kg
    30 V-ups

    2 RDS
    200m Run
    30m kb utfall 16/12kg
    30 push-ups

    1 Round
    200m Run
    30 kb Thrusters 16/12kg
    30 burpees

  • Ninjat 14-16 v voima Workout

    3 x 5-10 tiukka toes to bar + 10+10 sivutaivutus

  • Row burpees Workout

    Tuesday 28th August 2018

    PRESS / SUMO DEADLIFT*

    Press (Slower Down-Faster Up Tempo):

    Fitness
    3 x 5 Linear Progression

    Heavier than last week.

    Performance
    3 x 6

    Heavier than last week. The last rep or two of each set should be a challenge.

    Sumo Deadlift (Slower Down-Faster Up Tempo):

    Fitness and Performance
    Heavy 3

    After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 1. No hook, no switch.

    *Perform all sets of the Press, then move to the floor for the pulls.

    Post loads to comments.
    Exposure 3 of 8

    For Time:
    21-15-9
    Calories Rowed (or Bike 15-9-6)
    Burpees

    Post time and Rx to comments.

  • Power clean and push press triples Strength

    Power clean and push press triples up to a heavy set

  • Accessory wod Workout

    4 sets:

    8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

    8-10 Strict Ring dips

    10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips