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

  • 20 Min EMOM Workout

    alternate through;
    1. 12 strict t2b
    2. 40 Double unders
    3. 2 legless RC / scale 5 strict pull ups
    4. 8 strict HSPU

  • 23.12.2020 Workout

    AMRAP 30, Teams Of Four

    Station one : Echo Bike, Calories
    Station two : Clean & Jerk 80/60kg
    Station three : Box Step Overs w/ Kettlebell 24/16kg
    Station four : Devils Press 2x22,5/2x15kg

    Change every 3:00

    Omatoimi:

    Yksin tehtynä tee järjestyksessä; Echo Bike, Clean & Jerk...jne.

    Clean & Jerk kuorma, haastava.

    Box Overeissa yksi kahvakuula, saat vapaasti valita miten kannat kuulaa. Kuula ei saa osua laatikkoon.

    Devils Pressit kahdella käsipainolla.

    Tulos on kaikki Echo Kalorit ja muiden liikkeiden toistot yhteensä.

  • "Eighteen Wheeler" Workout

    AMRAP 18:
    18/15 Calorie Row / Assault Bike / Ski
    15 Wallballs 9/6kg
    12 Dumbbell Snatches 22,5/15kg
    9 Toes to Bar

  • Lucky 19 Workout

    For Time;
    21-15-9
    DB step over 2x22.5/15kg
    Burpee box jump over

    Rest 3 Mins

    15-12-9
    DB Thruster
    HSW (m)

    Rest 3 Mins

    12-9-6
    HSPU
    T2B
    Devils Press

    TC 28 Minutes

    Happy Birthday Ulrika, Mitch and Pinja. 🍻

  • 5 Rounds, New every 4th Workout

    5 Rounds, Start new round every 4th minute

    Each for time
    11 Box Jump Overs
    9 Bar Facing Burpees
    7 Thrusters 60/40kg
    5 Muscle-Ups

  • Airbike sprints Workout

    3x1min max calories
    3min recovery

  • Up and down Workout

    For time
    25-20-15-10-5 Wall Balls
    6-12-18-24-30 Hang DB Snatches 22,5/15kg

  • 30min EMOM: Workout

    1) Row/ski/assault
    2) 10-20 Wallball
    3) rest

  • "Flight simulator" Workout

    Metcon (time)

    For time:
    5-10-15-20..50-45-40-35-30…5 unbroken double unders.

    Timecap: 13 minutes.

  • Rinnalleveto + työntö tekniikkaa Workout

    6 settiä, alkavalla 2 min.

    1 Korkea veto riipusta
    1 Rinnalleveto kyykkyyn riipusta
    1 Työntö saksaamalla