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

  • 20.11.2013 Workout

    2 minutes AMRAP of:
    Double unders

    1 minute rest
    continue...

  • Saturday Partner Party Workout

    Partner Calorie hunt!
    4 x 5min ON / 2min OFF

    A. 50 Wallballs + Active hang in rack
    - max Cal. row
    (Partner 1 - Active hang in rack while
    Partner 2 does Wallballs. Share anyhow.
    When finished- max calories on rower.)

    B. 6 rounds of CINDY + Weightplate overhead 20/15kg
    - max Cal. Ski Erg
    (Partner 1 - 1 round of CINDY while
    Partner 2 holds 20/15kg weightplate overhead. Switch until 6 rounds completed. Then max Cal. on Ski Erg.)

    C. 6 rounds of :
    10 boxjumps - 10 KB Swing 20/16 - 10 Goblet Squats 20/16kg + WALL SIT
    - max Cal. on Bike Erg
    (Partner 1 completes 1 round while partner 2 wallsits.
    When completed - max Cal. on Bike Erg)

    D. 40 burpees over partner in plank position
    - max Cal. on Echo Bike
    (Partner 1 in plank position while partner 2 does burpees over partner. Share anyhow.
    When completed - max Cal. on Echo Bike)

    Nybörjarcoachen joina och insåg att 6 varv i B & C var väääääldigt optimistiskt planerat när lungorna o benen brann! 😅🔥Hupsis, bra kämpat gänget!

  • Upper pumper Workout

    20 min emom
    10 c2b
    15 prayer press
    15 pullup
    10 ringdip
    Rest

  • Weightlifting Workout

    A: Squat clean without hip contact+ low hang squat clean up to heavy x3
    B: Hip snatch+ squat snatch up to heavy x3
    C: Every 30 sec. Triple snatch pull,@100% of snatch x5

  • Lauantai 23.7. Workout

    Juoksuintervallit

    3x1200m
    3 min rest

    -2/-5s Cooper pace

    3x1200-->Cooper 2800 tai yli
    3x1000-->Cooper 2800->2400

    3x800m-->Cooper 2400m tai alle

    Kimpisessä

  • Weightlifting Workout

    A: Squat snatch on Same weight 1-2-3-4-5…
    B: Split jerk practice behind the neck+ front up to heavy
    C: Emom 6’: 4 squat clean @80% + 3 lat. Burpee

  • Core Armor 7 Workout

    For quality
    3 - 4 rounds
    A. Knees to elbow x 8
    B. Windmill with kettlebell x 8 side
    C. Banded version case walk 20 m

  • Tuesday Warm up Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

  • Weightlifting Workout

    A: Clean pull max.
    B: Power clean+ hang power clean + double split jerk 3x4
    C: Power snatch+ double hang power snatch 3x3

  • Grip Conditioning Workout

    4 Rounds x AMRAP 3:
    1,000/900 Meter Bike Erg
    Max Distance Farmers Carry 32 / 22.5 kg's

    Rest 1 Minute Between Rounds