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

  • Front squat Strength

    Front squat: 5x5

  • Walk & Jump Workout

    5 rounds:
    20 OHS Lunge levyllä 25/15kg
    10 BoxJump 60/50

    Tavoiteaika 15min.

  • 04082014/1 Strength

    Benchpress
    10-5-3-1
    15 Toes to bar between sets

  • Front Squat Strength

    Front Squat
    5r @ 75%
    3r @ 85%
    1+ @ 95%

  • For Time; Thrusters and Box Jumps Workout

    12 - 9 - 6 Thruster (60% of 1RM Thruster)
    6 - 9 - 12 Box jump (75/60 cm)

  • BOXBATTLE Workout

    Boxbattleen osallistuvat joukkueet suorittavat omaan tahtiin ohjeiden mukaan. Muut valitsevat yhden tai max 2 treeniä jotka suoritetaan yksin.
    Boxbattleen osallistuvat joukkueet saavat oikeuden painoihin jos ne loppuvat kesken :)

    OSA 1
    21-15-9
    Thruster 40kg/30kg
    Toes to bar
    Kahvakuulaheilautus 24kg/16kg
    OSA 2
    Buy in: 50 Tuplanaruhyppy
    10-1 Maastaveto 100kg/70kg
    1-10 Leuanveto
    Cash out: 50 Tuplanaruhyppy
    OSA 3
    30 Raakatempaus 50kg/35kg
    40 Boksihyppy
    50 Kalorin soutu
    OSA 4
    3 kierrosta
    10 Rinnalleveto kyykkyyn 60kg/40kg
    5 Muscle up
    20 Seinäpalloheitto 20lbs/14lbs

  • 01042014/3 Workout

    Row 250 m – 15 burbee– Row 750m- 30 burbee – Row 750m – 15 burbee – Row 250m

    Rest 2 minutes between intervals! Go fast, but keep the same pace in all the intervals. Don`t go all out!

  • Open 5.2016 Workout

    RX:
    21/18/15/12/9/6/3 x thruster 43/30kg
    21/18/15/12/9/6/3 x bar-over-burbee

    Skaalattu:
    21/18/15/12/9/6/3 x thruster 30/20kg
    21/18/15/12/9/6/3 x bar-over-burbee

  • 10022014/2 Workout

    3 min AMRAP:

    7 Squat (with dumbbell)
    7 Hang dumbbell Snatch (left hand)
    3 min AMRAP:

    7 Box jump (60/50cm)
    7 Hang dumbbell Snatch (right hand)
    3 min AMRAP:

    6 Pistols Squat (alternating)
    6 Dumbbell Snatch (alternating)
    1 Min rest between exercises, moderate weight!

  • 6 min AMRAP of Ring Dip 50 x Double Under Workout

    6 min AMRAP of Ring Dip 50 x Double Under.

    *Each time you come down from the rings, perform the 50 x DU.
    *Goal is max Ring Dips in the 6 minutes. Use whatever strategy you wish.

    Record scaling, reps (ring dip only) and other details.