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

  • CFPR Workout

    21-18-15-12-9-6-3
    Deadlift @79 kg
    Bar facing Burpees

  • Friday July 11th Workout

    Strength / Skill:
    5x3 Bench Press @ 80% of 1RM

    Partner AMRAP - 20min Cap
    5 Power Clean
    10 Pull Up
    15 Wall Ball
    Note: Only 1 partner work's at a time and you play split the work however the team wants.

  • Köysikiipeily + mave Workout

    12 min

    Joka toinen minuutti tee yksi köysikiipeily. Loppuminuutti tee maksimimäärä maastavetoa. Korota 2,5 kg - 5 kg seuraavalle kierrokselle.

    Joka toinen minuutti lepo.

    Yhteensä 6 kierrosta, 6 min työ ja 6 min lepo. Laske yhteen maastavedot.

  • PariWod Workout

    500m soutu X2

    2X köysi X2

    15 seinäpallo X2

    40 min AMRAP

  • Back Squat DAY! Strength

    Feb.24 Workout of the day:
    5-5-5-5-5 reps of back squat

  • Tempaus Strength

    Tempaus 3 x 2

  • Burning Workout

    Warm Up

    Pre-WOD:
    - 3x10 Back Squat 65% of 1RM

    WOD - For Time:
    - 25 Wall Ball Shots (20#,14#)
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 20 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 15 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 10 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 5 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court

  • Gymnastic Accessory Workout

    AMRAP 5 Minutes:
    Max Sets of 4 Strict Pull-Ups
    Score is total number of unbroken sets of 4 completed.

  • Warm up Workout

    • Run 400m

    • 1 rnd:
      5 Walk out + Push ups
      10 Reverse Lunge + stretch
      5 Up & down dog
      10 Spider lunge w/ twist

    • Run 200m

    • 2 rds:
      6-10 OH-Walking lunges
      3-5 Devils press

    • Mobility...

  • Naruhyppelyä ja dippejä Workout

    Aikaa vastaan
    Superkidsit:

    5 tarkkuushyppyä
    150 naruhyppyä
    Aina kun tulee stiplu tee 3 dippiä
    5 tarkkuushyppyä

    Ninjat:

    7 tarkkuushyppyä
    50 DU
    Ainakun tulee stiplu tee 5 dippiä
    7 tarkkuushyppyä