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

  • Green 130621 Workout

    AMRAP 45

    2 Rounds of
    8 Wall Balls
    8 Toes-to-bar
    8 Pullups
    12/9 Cal

    2 Rounds of
    8 HR Pushups
    8 Single Arm Devils Press
    8 DB Box Step-Ups
    300m Run

  • Työntö Strength

    5x 3

    V2

  • Goodmorning Strength

    Goodmorning
    4x8r
    1min Recovery

  • Partner WOD Workout

    5 RFT, "I go, you go"
    15/12cal Airbike
    15 GTOH w. 2 DBs
    15 Burpees

  • Strength Workout

    Squat Clean Thruster
    Build to a 1RM. Rest 2:00
    - Goal: New PR
    - Last tested : 2021.08.09

  • Pull ups & Quality Workout

    4-5 rounds:

    3-10 reps, pull up (weighted if needed)

    *

    For quality ~20min
    1) 30-50 DU
    2) 1-3 rope climb
    3) 6+6 deadbug (crosspress)
    4) 15/10cal machine (fast pace)

  • 4.6.2021 ( With Partner AMRAP) Workout

    AMRAP 27

    Other : Running 900m

    Other : Row Max. Calories.

    Change after run. Result is total calories.

  • Strength 25-05-2021 Workout

    TriSet

    1-Arm Ring Rows 3 x 8-10 each.
    Rest 45s
    Tall Kneeling Plate Front Raise 3 x 8-10.
    Rest 45s
    Bent Press 3 x 6 each
    Rest 45s

  • Conditioning 26-05-2021 Workout

    For calories/distance:
    8:00 Calories Rower
    Rest 60s
    8:00 Calories Bike
    Rest 60s
    8:00 Stairs
    Rest 60s
    8:00 Light KB Flow*

    *Flow between different swings, squats, presses and other KB moves. Very light KB and try to keep moving for the 8mins.

  • Max out ergs Workout

    "Metcon (reps)

    8 rounds, AMRAP each round:
    :15s max effort Calories row
    1:45s rest
    :15s max effort
    Calories bike erg
    1:45s rest
    "

    "Harjoituksen tarkoitus on kehittää anaerobista tehoa. Harjoituksessa on tavoite jokaisella työosiolla polkea/soutaa 15s niin kovaa kuin mahdollista.

    Tässä harjoituksessa suola on kovassa tehontuotossa. Alle hyvät lämmittelyt. Jokainen työsarja on tarkoitus tehdä heti alusta asti niin kovaa kuin mahdollista. "