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

  • Monday team WOD Workout

    Team WOD

    In teams of four, complete as many rounds as possible in 36 minutes:

    AMRAP 36 min

    Station 1: 20 Cal row
    Station 2: 30 Sit-ups
    Station 3: 15 Burpees
    Station 4: "Rest"

    Teams rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. The teammate at the rest station must either hold two kettlebells (24/16 kg)

  • Sunnuntai 21.4. Workout

    Wod
    In teams of 3
    4 Rounds
    15/12 Cal Row
    Db/Kb Push press 10
    Rest

  • Conditioning 22-04-2019 Workout

    Not for time:
    60 Romanian Deadlifts @60/42.5kg
    50 Front Rack Reverse Lunges @60/42.5kg (total)
    40 Weighted Straight Leg Sit-ups

    • Rx+: @70/52.5kg

  • "Extra" Workout

    3-5 super sets:
    Hollow rock 15-30s.
    V-sit up: 8-12
    Rest as needed...

  • Team WOD Workout

    30 min EMOM,

    (10 rounds total)

    Liikkeet aina 60 sek / liike.

    In teams of 3:

    1.Row
    2.Rounds 1-5: 8 (4+4) KB snatch (20/16kg) + 5 T2B
    Rounds 6-10: 10 m double kb front rack walking lunge (20/16kg) + 5 burbee
    3.Rest

    Yksi tyyppi aloittaa soudusta, toinen liikkeistä ja kolmas lepää. Tätä systeemiä kierrätetään 30 min. Liikepari pitää ehtiä tehdä saman minuutin aikana. HUOM! liikkeet vaihtuvat puolessa välissä wodia!

  • Amrap 20min Workout

    25 x Burpee
    50 x KB Swing
    75 x DU
    25 cal Bike/Row

  • EMOM 24min Workout

    1.min Weighted Pull Up 6-8
    2. min Floor Press 10
    3.min Rest

  • 5 rounds for time Workout

    12 Deadlifts
    9 Overhead Squats
    6 Hang Power Snatches

    Rx: 50/35kg

    Time cap: 12min.

  • Front squat Strength

    On the 2:00 x 5 Sets:
    Set 1: 6 Reps
    Set 2: 4 Reps
    Set 3: 2 Reps
    Set 4: 4 Reps
    Set 5: 6 Reps

  • 10min EMOM Workout

    GYMNASTIC CONDITIONING

    10min EMOM

    1) 5-10 HSPU
    2) 7-14 C2B / Pull-Up

    RPE 3-4, try to hit unbroken sets. Use Open 2019 standard for tailoring HSPU height if needed.