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

  • Extra Credit 28-01-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • Conditioning 30-01-2019 Workout

    A) For total time:
    40-30-20-10
    Rowing / Ski / Assault Bike Calories
    - Rest 90s between sets.
    - 16:00 Cap

    B) For time:
    50-40-30-20-10
    UB Double Unders
    *Rest as needed between each set. If you break you must start your SET over!
    - Rx+:(Reps of 100-80-60-40-20)
    - 10:00 Cap

    C) For time:
    100 Calories on the Rower / Ski / Assault Bike
    10:00 Cap

  • Superkids 10-13v WOD Workout

    8 min AMRAP

    20 DU / tai yritys
    5 PEP

  • Supekids 10-13v Taito Workout

    Käsilläseisontaa
    Kippiä
    Bar MU ?

  • Partner WOD Workout

    Partner WOD
    30min AMRAP

    ”I Go, You Go"

    4 Intervals (2/each)

    Run around the box
    20 Hang Power Cleans
    20 Push Press 35/25kg

    Then

    100 Partner Situps with MB. 75 Deadlifts 80/60kg
    50 Pullups

    25 HandstandPushups

    Then in the remaining time

    "I Go, You Go"
    7 Thrusters 35/25kg

    7 Bar over Burpees.

    Score: Reps from last ”I Go, You Go”

  • Strength Strength

    5-5-5 of:
    BB Back Squats
    85-90% 5RM 5-5-5 reps

  • NBT Power Clean&Jerk Workout

    10min EMOM

    1 power Clean&Jerk

    Find heavyish

  • Superkids 7-9v taito Strength

    Superhidas takakyykky

    5 x 5

  • 24/01/19 Workout

    3 Rounds:

    21 Dumbbell Thrusters 2X22,5/15

    21 Dumbbell Deadlift

  • 2/15/19 Workout

    Warm up (0:00-8:00)
    3rds
    10 pvc good mornings
    10 pvc strict press
    10 back ext
    10 cal row

    Mobility (8:00-12:00)
    1:00 min pigeon per
    1:00 samson per

    Workout preview(12:00-16:00)

    Fittrain Intervals c/o Alchemy 365
    A20:
    5 Rounds:

    45 seconds: Hadoukens (R)
    15 seconds: Rest

    45 seconds: Hang to Overhead
    15 seconds: Rest

    45 seconds: Hadoukens (L)
    15 seconds: Rest

    30 seconds: Jump and Touch
    30 seconds: High Knees

    Finisher
    30 band pull aparts
    60 temp tantrum
    1:00 min bf stretch