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

  • WOD Workout

    4 rounds, 2 mins each, for max reps of:
    9/7 Bike/row/ski Calories
    9 Bar Facing Burpees
    max reps in remaining time Squat Cleans, 60/45 kg
    Rest 2 mins

  • 6.10.2018 Workout

    EMOM 16
    1: 12 thrusters 50/35kg
    2: 12 DB snatch (alternating)
    3: Max reps DU´s
    4: rest

  • 17.11.2018 Workout

    EMOM 15

    5 x Power snatch TNG
    min : 1-5@50%
    min : 6-10@60%
    min : 11-15@70%

    Start at light weight. Consentrate Form. First rep & last reps should look same.

  • FRONT SQUAT Strength

    Front squat

    8-6-4-4

    E3MOM / 1-3 rep in tank

  • WOD Workout

    Every 4 mins for 16 mins do:
    15/12 Row/bike/ski Calories
    10 Alternating Dumbbell Front Rack Lunges, 2x22.5/15 kg
    50 Double Unders/ 75 single unders
    10 Dumbbell Push Press, 2x22.5/15 kg

    Goal: sub 3 mins each set

  • For Quality AMRAP 30 Workout

    For Quality

    AMRAP 30
    40m sled push
    30+30m s.a farmer carry
    10+10 Db press
    10+10 Db row
    1min plank hold

  • ”Ballin” Workout

    ”Ballin”

    1000m/2000m soutu/pyörä
    40 seinäpallo
    800m/1600m soutu/pyörä
    30 seinäpallo
    600m/1200m soutu/pyörä
    20 seinäpallo
    400m/800m soutu/pyörä
    10 seinäpallo

    Aikaraja 20min

    Tiukka aikaraja, skaalaa tarvittaessa seinäpallojen toistoja

  • Partner WOD Workout

    Amrap 24min
    ROW 1000m
    15 Sync Plate G2OH 20/15
    20 Sync Sit Up
    16 Burpee over partner

  • WOD Workout

    Partner Workout for Quality
    2k Row/Ski or 4km Bike or 112 cal Echo Bike
    150 Russian Swings @32/24
    1k Row or 2km Bike or 56 cal Echo Bike
    100 Wallballs @9/6kg
    2k Row/Ski or 4km Bike or 112 Echo Assault Bike

    Goal: Sustainable smooth pacing, smaller sets on Wall Balls so you can keep moving

    Timecap: 35 mins
    Extra:
    DB Bicep Curls - Down the rack!
    1 Round:
    - Pick a weight you can only complete 4-6 reps with, then, work your way down the rack completing 2-3 reps more on each set. No rest as you work your way down.
    - Goal: Complete 4-5 sets with descending weight.

  • OPTIONAL Body building Workout

    Body building

    2-3sets:
    8+8 bulgarian split squat
    8 cyclist squat
    16 GHD hip extension