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

  • WOD Workout

    For time :
    10-9-8-7-6-5-4-3-2-1
    Deadlift @80/50kg
    Push press @50/30kg

    Timecap : 13 mins

  • clean high pulleja Strength

    5x1 90-100%

  • The Long Chipper Workout

    Share your equipment with a partner but the circuit is individual

    In any order:
    120 KB Swing (55/35)
    120 Box Jumps/plate jump (know your limit, play within it)
    120 Ab Rollout
    120 Plank-Pushups
    120 Slamball Slams

    While the circuit is going, 2 people at a time Ski 250m AFAP

    *Once the first 2 people are done the next two will go. Once you finish the ski erg, continue with the circuit

    30min workout

    35min

  • 3 x AMRAP 3 Min Workout

    3 x AMRAP 3 Minutes:

    10 T2B
    10 DB/KB thrusters

    -max weight with KB 24/16kg, DBs 22,5/15kg
    -move fast, no pacing.
    -Rest 2 minutes between rounds.

    Score is total number of rounds and reps.

  • Push Press deload Strength

    Push press 5/5/5 (40/50/60 %)

    Huom: viimeinen sarja EI tehdä max reps. Ota tämä hyvänä mahdollisuutena parantaa tekniikkaa.

  • 4 rounds 10 burpee 5 clean n jerk Workout

    4 rounds for time
    10 burpee
    5 Power clean + stoh 62,5/45

  • Kaveritreeni 12 min + 15 min Workout

    Kaveritreeni

    12min kaverin kanssa. Toinen tekee, toinen lepää.

    10 istumaannousu
    10 hyvää huomenta kuminauhalla
    1min lankku, kerää aika parin kanssa täyteen

    15min kaverin kanssa. Toinen tekee ja toinen lepää, toistot saa pätkiä haluamallaan tavalla.

    20 seinäpallo
    20 venäläinen kahvakuula swingi
    20 yleisliike

  • Snatch Tech Strength

    15 mins working on linked squat snatches
    look to link 8 reps
    Post the weight of you best quality 8RM

  • WODconnect Advent Calendar 2016 - Day 22 SPONSORED BY EVOLVER Workout

    Sponsored by Evolver

    Today's task is to do Cindy with a little Evolver twist.

    10-minute AMRAP:
    - 4 pull-ups
    - 6 push-ups (with handles or dumbbells)
    - 8 power wheel abs (if you don't have a power wheel scale to 16 sit-ups)

    We draw three Evolver workout sets (worth 120€) between everyone, who post their result. More about the prize package here

    To be able to win, you need to have an address in Finland.

  • For time: 35 C2B, 65 Wallball Workout

    35 C2B
    65 Wallball

    This is for time, all out effort!

    Target <6min

    RPE 5