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

  • 6.1.2018 Workout

    rowing

    with partner or 1:1 for quality

    500m, tempo 20 stroke/min.

    500m, tempo 25 stroke/min.

    500m, tempo 30 stroke/min.

    350m, tempo 35 stroke/min.

  • Advent calendar 2017 - Day 6 Workout

    Congratulations Finland for 100 years of independence!

    For time:

    • Row 1995 meters

    Who knows what the number stands for? ;)

  • 3 rounds for quality Workout

    Complete for quality 3 rounds

    Strict t2b 6-10 reps

    Rope pull-ups 4-7 reps/ side

    Bear hug squats with D-Ball 12 reps

  • 7 min AMRAP Workout

    WOD:
    7 min amrap
    7 back squat 40 % 1rm
    14 KB swing american 24/16 kg
    21 double unders

  • Snatch Strength

    Work up to a heavy snatch x1

  • 15-12-9 Workout

    For time
    15-12-9
    Front squat
    Hang power clean
    60/40 kg

    Time cap 8 min

  • 3.12.2017 Workout

    EMOM 32

    1 min : 12 power clean @ TNG
    2 min : 15/12 cal row
    3 min : 6 power clean @ 10-20% more weight than first minute
    4 min : 5+5 side bend w KB

  • Swole EMOM Workout

    36 Min EMOM
    Alternate;
    1. 30-50 DU's
    2. 10 Dips
    3. 10 bicep curls 30/20kg + 10 hollow rocks
    4. 1-3 rope climbs
    5. 10 strict T2B
    6. 10-15 push ups

  • Frusters Workout

    1-3-5-7-9-7-5-3-1
    Thruster 42,5/35kg
    Burpee over the bar
    For Time

  • Pari WOD Workout

    One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 50 reps, then 40 reps, then 30, then 20, then finishing with 10 reps.

    Team member 1 will complete both exercises whilst team member 2 rests, and then they will switch.

    KB swing (24/16kg)
    Ab-mat sit ups

    After finishing the 5 rounds, both team members will rest for 2 minutes, and then they will complete 5 more rounds of 50, 40, 30, 20 and 10 reps of:

    Box jump (50/60)
    Hollow rocks

    After that, both partners rest 5 min and complete

    100 deadlifts split together (70/100 kg)