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

  • ”Älä juokse sentään” Workout

    50 kaloria Echo/Assault pyörä
    30 Yleisliike boksin yli pallon kanssa

    Aikaraja 12 min

  • 5x 3min ON/1min OFF Workout

    5x
    3min ON/1min OFF

    3 Burpee over bar
    5 Overhead Squats
    7 Box Jumps
    30 Double Unders

    RX: 50/35kg
    RX+: 60/40kg

  • FOR TIME: Workout

    3 K ROW/SKI or 6 K BIKE
    *e3min complete
    1 round of DB DT:
    12 DL
    9 DB HPC
    6 DB STOH
    @2x15/22.5 kg or weight you can aim DT unbroken

    TC: 32 min
    - start with DB's too

  • TNG CLEANS Strength

    2 rds:
    8 tng power cleans @50%
    rest 1 min
    6 tng power cleans @65%
    rest 1 min
    4 tng power cleans @75-80%
    rest 2 min

  • WOD Workout

    Aikaa vastaan 3 kierrosta:

    50 Tuplaa/sinkkua
    25 Istumaannousua

    TC: 7min

  • 15 min for skills Workout

    15 min for skills:

    5+5 raises to HS - switch legs
    10 shoulder taps in 45 degree
    10 shoulder taps facing the wall
    5 tries for free HS
    1-2m walk to the wall/assisted walk
    5m HS walk/assisted or HS course with plates

  • For time Workout

    3rounds:
    400m run
    10 pc+jerk @60/40kg

    1min rest between sets

  • Endurance WOD Workout

    • Aim for HR Zone 2-3 for the whole workout
    • Low intensity focus
    • Control HR when on cardio

    50min @ easy pace:
    30-40cal machine
    8-12 strict knees to elbows
    20 slamballs

    400-800m jog
    3+3 turkish get up
    20m+20m SA farmers carry

    2-4min jump rope
    40m bear walk (forwards+backwards)
    10 superman roll

  • WOD Workout

    30 reps for time of:
    1 DB Burpee + 1 DB Box Step-over @2x22,5/15kg, 50cm box
    - TIME CAP = 7:00

    Extra:
    Banded Pull-Through: 3 x 25. Rest 60s.

  • 7 sets for load Strength

    3 sumo deadlifts