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

  • Zondag Workout

    Fr squat every 2 min
    5-5-5-5-5

    for time 21-15-9
    Handstand push up
    Ring dip
    Push up

  • 10min AMRAP: Box Jump Workout

    10 min Max Reps:
    Box Jump w/step down – 61cm Box

    • Men and Women use 24″ Box – Full extension of the hips at the top – Step down from top of box – Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters) – Post scores to the comments below

  • Lepo/Rästi Workout

    Huilaile ja palauttele tai sitten voit tulla riehumaan salilla väliin jääneet treenit alta pois. Sali auki normaali lauantain tapaan!

  • Misfit training: Metcon / Burbees / Thrusters / Ring dips Workout

    All for time:
    30 Burpees
    30 Thrusters 135/95
    30 Ring Dips

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

  • Open 15.2 Workout

    selviä pe aamulla boxilla

  • run and burpee pullup Workout

    3 rounds
    400m run
    10 burpee pullups

  • BOX SQUAT Strength

    Find your 5RM

  • Happy 54 Workout

    WOD:
    5 Rounds (each done as quickly as possible); rest between rounds:
    - 50 meter XPO Sled
    - 150 meter Shuttle Run
    - 20 KB Swings (#53/35)

    Post-WOD:
    Happy Birthday Jeff Stegich!
    - 54 Burpees as quickly as possible

    Damn! XPO is always a beast ...

  • Aerth Workout

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