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

  • Joulukalenteri päivä 12 Workout

    Joulukalenterin 12 ja tältä erää viimeinen luukku on avattu!

    Erilaisia pitoja ollaan jo tehty ja täältä tulee vielä yksi! Max plate pinch hold!

    Eli tarttukaa kaksiin kiekkoihin
    ( painot 2 x 20/15 kg )
    ja nostakaa kiekot ilmaan kiekkojen reunoista. Kauanko jaksatte pitää kiinni? 🔥

  • Avengers Workout

    4min ”IRON MAN AMRAP”
    2 rounds
    5 deadlift @52,5/40kg
    5 bar facing burpees
    Then with the remaining time: AMRAP wallballs @20/14lbs
    Rest 2min

    4min ”CAP’ AMRAP”
    2 rounds
    5 clean & jerk @52,5/40kg
    5 bar facing burpees
    Then with the remaining time: AMRAP plate sit-up @10/5kg
    Rest 2min

    4min ”THOR AMRAP”
    2 rounds
    10 toes to bar
    10 burpee bar touches
    Then with the remaining time: AMRAP alternating single arm DB-snatches 22,5/15kg
    Rest 2min

    4min ”STAR-LORD AMRAP”
    2 rounds
    10 box jump overs
    10 butt slapping burpees
    Then with the remaining time: AMRAP plate ground to overhead 15/10kg
    Rest 2min

    Score is just wallballs, plate sit-ups, single arm DB-snatches and gtoh.

  • 21.6.2020 Rest Week Workout

    Medicineball Throw

  • Every 3min for 5rds Workout

    6 x DL
    6 x Strict Chin Up

  • Intervals Workout

    6 Intervals
    New every 5th minute

    Each for time
    20/15 Cal.
    15 Shoulder to Overhead 42,5/30kg
    7 Target Burpees

  • Lumberjack 20 Workout

    20 deadlifts (125/85 kg)
    400 m run
    20 KB swings (32/24 kg)
    400 m run
    20 overhead squats (52/35 kg)
    400 m run
    20 burpees
    400 m run
    20 pull-ups
    400 m run
    20 box jumps (60/50 cm)
    400 m run
    20 DB squat cleans (20/15 kg each)
    400 m run

  • Engine builder Workout

    40 Min AMRAP
    In Pairs;
    800m Run to beach and back
    Row M

    One running and other rowing, switch when your partner returns.
    Score is total meters run + rowed

  • "Quarter Zip" Workout

    AMRAP 25:
    400 Meter Run
    2 Rope Climbs
    8 Kettlebell Swings 32/24kg
    12 Kettlebell Reverse Lunges 32/24kg

  • "Murph" Workout

    ”Murph”

    1600m Run (2x"peruslenkki")
    100 pull-ups
    200 push-ups
    300 Air squats
    1600m Run (2x"peruslenkki")

    TC: 60min

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

  • Midline (tämä extrana jos jää aikaa) Workout

    Midline (tämä extrana jos jää aikaa)

    Midline 3 rds

    10 V-ups

    20 hollow rocks

    20 supine leg lifts

    rest 1 min