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

  • 4.11.2017 40+ & 35+ Workout

    For Time:
    60/45 cal row, 6 Rounds of “The Chief”
    40/30 cal row , 4 Rounds of “The Chief”
    20/15 cal row, 2 Rounds of “The Chief”

    1 Round of “The Chief”:
    3 Power Cleans, 6 Pushups, 9 Air Squats
    Rx – 60/42,5kg

  • Conditioning 02-03-2019 - Confirmed after Open announcement Workout

    Soon!

  • Cluster Strength

    In 10-15 minutes window do:
    6-10 sets of 1-2 clusters.

  • WOD 17062015 Workout

    AMRAP 20 min:
    - 15 Deadlift (100/60 kgs).
    - 250 m run.
    - 7 over head lateral lunges (bumper @20/10 kgs).
    - 50 DU.

  • 2 x AMRAP Workout

    Superkids.

    4 min AMRAP:

    3 etunojapunnerrusta
    5 superhidasta kyykkyä
    7 hollowrocks
    8 teräsmieskeinunta

    toinen 4 min AMRAP

    5 kumpparithrusteria
    5 kumpparivalakyykkyä
    5 kumpparipystypunnerrusta
    20 seek hollowpito kumpparissa

    Ninjat:

    5 min AMRAP

    5 etunojapunnerrusta
    7 etukyykkyä
    9 hollowrocks
    12 teräsmiestä

    2 min lepo

    5 min AMRAP

    5 thrusteria
    5 valakyykkyyä
    5 pystypunnerrusta
    20 sec hollow pito

  • Luca Workout

    Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.

    15' kipping pullups practice

    For time:
    30 - 24 - 18
    15 - 12 - 9

    Handstand Push Ups
    Hang Power Cleans (80/60kg)

    Please post times to comments...

  • Fitness Workout

    A.
    Five sets of:
    Front Squat x 6 reps @ 2011
    Rest 45 seconds
    L-Seated Dumbbell Press x 8 reps @ 2011
    Rest 45 seconds

    B.
    Five rounds for time of:
    6 Strict Pull-Ups
    8 Burpees
    12 Wall Ball Shots

  • Mobility 9.11 Workout

  • Lapset 7-9 syksy Workout

    Lämppä ja mobility

    tabata 12x 20/10
    selän ojennus ja istumaannousu

    renkailla: skin the cat

    metcon: 12min
    Laitteella 50m
    burpee laatikon yli 4x
    lankku 20s

  • Endurance Class Workout

    20 minute AMRAP
    200 m Run
    Air squats
    Round 1 =10 squats, then ADD 10 reps each round after; so10 then 20,30,40, and so on

    Rest 2 minutes

    Then 3 minute AMRAP
    Burpees
    If you are not scaling, take this AMRAP to practice the new standard for the burpee, and proper pacing and breathing control.
    After chest goes to floor, Jump back up with both feet at the same time- no stepping up.

    *1 score- total rounds plus total reps. 200 m run counts as 2 reps.