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
    1. 10-15m HSW
    2. 10-15 pull ups
    3. 50 DU’s
    4. Rest

  • WOD Workout

    In 12:00
    50 Wallballs @9/6kg
    40 Burpees over the Bar
    30 Deadlifts (120/80kg)
    Remaining time AMRAP: Wallballs

    Goal: 40+reps

    OPTIONAL COOLDOWN
    2-3 sets for quality
    20 banded pull through
    10/10 palloff press
    30"/30" pidgeon stretch

  • Three times 3 Workout

    a. AMRAP 3
    7 Pullups
    7 Thrusters 42,5/30kg
    20 Double Unders

    Rest 2min

    b. In a 3min window
    20/15 Cal.
    +
    AMRAP in the remaining time of
    2-4-6-8-10-...
    DB Snatches 22,5/15kg
    Burpee Box Jump Overs

    Rest 2min

    c. In a 3min window
    Run 400m
    +
    Max Wall Balls in the remaining time

  • Vauhtipunnerrus Strength

    3x3, V2

  • Oheiset Workout

    3x

    6+6 Askelkyykkyä paino takaräkissä 50-55%
    8 Raskasta rengassoutua
    8+8 Vipunostoa taakse

  • WOD Workout

    YGIG AMRAP

    4×4min ON 1min OFF kaverin kanssa:

    16Cal koneella
    40 Tuplaa/sinkkua

    *Toistot voi jakaa miten haluaa.

    Tulos: Kalorit ja hypyt yhteensä

  • Deload Partner Amrap 26 Workout

    Amrap 26
    26 Cal Ski
    52 Box Jumps
    26 Cal Ski
    52 DB snatch alternating hands
    26 Cal Ski
    182 DU

    -Naisille 12.5-17.5kg / miehille 20-22.5kg korkeintaan
    -toistot saa jakaa vapaasti ja kyseessä toistot yhteensä.
    -deload viikko ja tasainen vauhti läpi koko treenin

  • Partner WOD Workout

    Partner WOD

    60 Cal.
    60 Wall Balls
    60 Partner Situps (ball over box)

    Run 600m (together)
    60 Burpee Box Jump Overs
    60 Partner Pushups

    60 Cal.
    60 Toes-to-bar
    60 Burpee over Partner (plank)

    Run 600m (together)
    60 DB Snatches 22,5/15kg
    60m Single Arm Overhead Walking Lunges
    +
    Max Cal. Until the clock hits 45min

  • Saturday smash 5.0 Workout

    AMRAP 30

    "In teams of three"
    30 wallball
    30 Db snatch
    30 up&down
    * max rounds 400m run
    one is running all the time

  • Point Break Workout

    NCFIT BENCHMARK WORKOUT
    PERFORMANCE
    FOR TIME
    9-7-5-15-12-9
    Front Squat @70/47.5kg
    Bar Facing Burpee

    FITNESS
    FOR TIME
    9-7-5-15-12-9
    Front Squat @52.5/35kg
    Bar Facing Burpee