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

  • Fitness Workout

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:
    400 Meter Run
    10 Strict Pull-Ups
    20 Wall Ball Shots (20/14 lbs.)

    Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

  • Peruskestävyyskurssi harjoitus 14 Workout

    Rowing capacity

    3000m

    2000m

    1000m

    Moderate / 70-80% bpm / rest 3min btw sets
    ••••

    10-15min bike or ski

    Easy pace cooldown / 65-70% bpm

  • Käsilläseisonta / kävely treeniä Workout

    Omaan tahtiin
    3 kierrosta:

    10 x plate walk jalat seinää vasten tai boxilta
    10 x kosketus olkapäähän jalat seinää vasten tai boxilta
    1 min käsilläseisontapito vatsa kohti seinää

  • GHD sit ups Workout

    75 GHDSU (not for time)

  • Superkids 10-13v Taito Strength

    Tempaus,

    5-7 x 1 tempausta maasta

  • dwefdwe Workout

    21-15-9: * Thrusters..."

  • WEIGHTLIFTING STRENGTH Strength

    • 3-3-3-3-3-3 of:
    BB Clean & Jerk from Blocks
    Riscaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante ma ripetibile per altri 3
    sets.

  • Gymnastic strength Workout

    • 1 Set of:
    Strict Handstand Ups max reps
    Rest as need
    1 Set of:
    Strict Handstand Ups 50% max reps
    Rest as need
    1 Set of:
    Strict Handstand Ups 50% max reps

  • Partner work Workout

    Team of 2

    A: start with the C&J, @50/30kg while
    B: is doing 10 Dbl KB DL @24/16kg, then 15m Dbl KB famer carry @24/16kg

    A can only work until B has done his round.
    After that, they switch.
    The first person who complets 100 C&J @50/30kg win!!

  • FUNCTIONAL 19.7.2021 Workout

    Every 5 mins x 3
    300m run
    20 KBS
    15-20 Burpee box jump