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

  • 10.5.2019 Workout

    EMOM 9

    minutes 1 - 3 : 6 pull ups
    minutes 4 - 6 : 9 pull ups
    minutes 7 - 9 : 12 pull ups

    ....We will meet "Fran" soon...

    How did it go?

  • 30Sec ON 30Sec OFF: Workout

    for 6 Rounds:
    1) Bike
    2) Shuttle run
    3) Row
    4) Burpee

  • 3.2.2019 Workout

    For time:

    50 cal row

    40 sit ups

    30 burpees

    20 push ups

    10 pull ups

  • 3.2.2019 Workout

    Skills EMOM 15, for quality

    1 min : Kipping pull ups/Chest To bar pull ups

    2 min : Pistols alternating

    3 min : Db Snatch Alternating

    How did it go?

  • 15 Min AMRAP Workout

    Working in pairs, split reps in half and switch on each movement. (E.g one of you does 5 pull ups and then the other does 5. 10 push ups and other does 10)

    10 strict pull ups
    20 push ups
    20 bicep curls 30/20kg
    20 tricep extensions 22.5/15kg

  • Sprint metcon (+Accessories) Workout

    Metcon (time)

    21 Overhead squats
    15 Push press’s BTN
    9 Hang squat snatches

    *5 Burpees penalty everytime you drop the barbell.

    M: 60 W: 40

    Timecap: 6 minutes

    Accessory:

    DB Bench press, 4 x 10 - Heavy
    Ring-row, 4 x 10, with 2s stop at top
    Ring push-up, 4 x 10, with 2s stop at bottom

    Rest 1-2 min between sets

  • Eacy pace cardio Workout

    Easy pace cardio for 40-45 minutes
    30/24 calories of Cardio machine (row, ski, bike, AB)
    then 2 rounds
    10m Crab walk or Inch worm (alt.time)
    20+20 m OH/Suitcase carrying with 2 kb/Db's
    10-20 s chin over bar hold / L-pull up hold
    Then
    30/24 calories of Cardio machine
    then 2 rounds
    10m tin soldier or spiderman walk (alt.time)
    10 KB/DB deadlifts (2 kb/db's)
    10-20s ring /box support hold

  • Open 19.1 Workout

    AMRAP 15min.:
    19 Wallball (20/14lbs)
    19 cal Row

  • LEVYSEPPÄ 28 Workout

    For time:
    28 x Plate lunge
    28 x Plate over burpee
    28 x Plate squat
    28 x Plate Gtoh
    28 x Jumping pull up
    28 x Plate deficit push up
    28 x Plate sit up
    28m Plate farmer carry (left arm)
    28m Plate farmer carry (right arm)

    Rx: 20/15kg
    Scaled: 15/10kg
    Scaled+: 10/5kg

  • Sumodeadlift 1RM Strength

    Sumodeadlift 1RM 1-1-1-1-1-1