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

    10 floor press 2x22.5kg / 15kg
    10 bent over row 50/35kg barbell

  • 2.3.2019 Rest Day/ Open 19.2 Workout

    10 - 11 Open 19.2
    11 - 12 Open 19.2
    12 - 13 Open 19.2

    WORKOUT 19.2

    Beginning on an 8-minute clock,
    complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans (weight #1)
    25 toes-to-bars
    50 double-unders
    13 squat cleans (weight #2)
    If completed before 8 minutes, add
    4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans (weight #3)
    If completed before 12 minutes, add
    4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans (weight #4)
    If completed before 16 minutes, add
    4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans (weight #5)
    Stop at 20 minutes.

    Ja ETKOILLA klo 17-> Muistakaa ilmoittautua!

  • Open 19.2 Workout

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, (61/38)
    25 toes-to-bars
    50 double-unders
    13 squat cleans, (83/52)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, (102/65)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, (124/80)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, (142/93)

    Stop at 20 minutes.

  • WOD 25.2 Workout

    Metcon:
    AMRAP 10
    6 C2B
    8 OHS 40/30
    10 push up

  • Skill 27-02-2019 Workout

    7:00 EMOM

    :15 - :30 of Handstand Practice (hold, walk, balance, wall climb etc)

  • Conditioning 27-02-2019 Workout

    Every 5:00 x 5 Sets:
    Row/Ski 400 Meters or 1+½ Stairs
    15 USA Swing @ 24/16kg
    30 Double Unders

  • Conditioning 26-02-2019 Workout

    5 rounds for time;
    18/15 Calories Bike or 30/20 Row Cals or 30/20 Ski Cals
    15 Toes to Bar
    9 Strict HSPU

    • 21:00 Cap
    • Scale HSPU with box pike, pike or regular push-up options.

  • Shoulder press 3x10 Strength

    Shoulder press
    3x10 @ app. 50%
    Rest as needed.

  • Takomotor Amrap 6 x 3 Workout

    Amrap 6

    Buy in 100 DU (max 90 sec)

    then amrap rest of the time:
    Row/ Ski 16/13 cals
    Box jumps 14 reps
    Single arm hang DB/KB C&J 12 reps (6/6)

    L1: 22,5/15kg
    L2: 25/17,5kg

    rest 3 min between

    -goal is to get 2+ rounds in every amrap

  • 25 Min Emom Workout

    Alternate through
    25 Min Emom
    1. 30-50 DU’s
    2. 15 hollow rocks
    3. 10-15 step ups
    4. 12 kB hang snatch 6/6 go by feel
    5. Seated wall ball throw 5/5