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

  • Treeni 3 Workout

    Treeni 3

    Assult Air Bike 15/ 20 kaloria

    Rinnalleveto tikkaat

    ​Naiset​Skaalaus ​Miehet ​Skaalaus

    8x​40kg​30kg​60kg​50kg
    6x​45kg​35kg​65kg​55kg
    4x​50kg​40kg​70kg​60kg
    2x​55kg​45kg​75kg​65kg
    1x​60kg​50kg​80kg​70kg

    Aikaraja 8 min.

  • For time Workout

    100 Double Unders
    800 Meter Run
    60/45 Calorie Row

    Time cap: 12min.

  • Optional accessory: Workout

    3-5 Rounds:
    3 Negative Pull-Ups 5 sec down (weighted),
    DB Row 6+6

  • RestDay! Workout

    RestDay!

    6:30 Core
    7:30 Basic Endurance

    15:00 Mobility
    16:00 Core
    17:00 Basic Endurance
    18:00 Mobility
    19:00 Basic Endurance

  • Perjantai 23.8. Workout

    Every beginning 90s x 7
    2x 5 burpee + 3 Power clean
    2x 7 burpee + 2 Power clean
    3x 9 burpee + 1 Power clean

  • Conditioning 22-08-2019 Workout

    5 Rounds of:
    Sled push x 18m
    5-10-5m Shuttle Sprint
    Rest 1:00

    4 Rounds of:
    Single Arm Farmer Carry x 36m each. Rest 60s.

    3 Rounds of:
    30 Banded Pull-throughs (ultra wide stance). Rest 60s.

  • Amrap 10min Workout

    3 x C2B
    9 x Push Up
    12 x Air Squat
    wear 10kg west if you can

  • BBB Workout

    1RM
    Squat Clean + Hang Squat Clean + Front Squat

    In teams of 4:

    10 rnds: 22 Wallball + 14 TTB
    then
    10 rnds: 22 KBS + 14 Box over

    Remaining time: burpees

  • 14.8.2019 Workout

    Metcon (10 Rounds for time)

    Every 3 mins

    12 Power Snatch 45/30kg
    12 Bar Facing Burpees

    Time for every round.

  • Unbroken 2019 qualifiers Workout

    0-8 Mins
    Row 1,200m / 1,000m (tiebreak after row)
    AMRAP
    8 c2b
    8 ohs 50/35kg
    8 hspu

    8-14 Mins
    Find max weight
    Cluster
    Thruster

    14-16 rest

    16-26 ( For time!)
    60 Double Unders
    6 dB step overs 2x22.5/15kg
    60 double unders
    12 dB step overs
    60 double unders
    18 step overs

    3 part workout. 2 heats if it’s a big class! 26 Min time Cap. Heat 2 on 5 mins until 31 mins

    Post scores in comments.