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

  • Row 5000m Workout

    Row 5000m for time

  • 4x 9min ON/3min OFF Workout

    4x
    9min ON/3min OFF

    A) AMRAP of
    10/7 Cal. "Bike”
    2 Rounds of Cindy

    B) AMRAP of
    30 Double Unders
    15 KB Swings 24/16kg
    12 Goblet Squats

    C) 20/15 Cal. Row
    5 Devils Press 2x22,5/15kg or 5 Sandbag over shoulder 🌪

    D) 7 Deadlifts 100/70kg
    7 Handstand Pushups
    7 Toes-to-bar

  • "Manion" Workout

    7 kierrosta

    400 m juoksu
    29 takakyykky (61 ja 43 kg)

  • EMOM 10 - Handstand Pushups Workout

    EMOM 10
    5-10 reps Handstand Pushups

  • WOD 2.8.2021 Workout

    3 ROUNDS
    40 DU
    12 THRUSTERS 40kg/30kg
    6 RING DIPS

  • Macho Man Max Out! Workout

    Macho Man:

    3 Raakariveä
    3 Etukyykkyä
    3 Työntöä

    Nousulla.
    -Lisää kiloja/kierros niin kauan kun pääset läpi
    -Kirjaa ylös viimeisin kilomäärä

  • Sunnuntai 25.7. Workout

    Wod
    50 Cal Row
    40 T2b
    30 Db snatch 26/17,5kg

  • 5min Row Workout

    5min AMRAP
    Row for meters
    Result is achieved distance.

  • WOD Workout

    "Abs of steel"
    For time:
    Buy in: 50 x Toes to Bar
    Then,
    50 x Front Rack Walking Lunges (52.5/35kg)
    *Every time you drop the bar complete 10 Bar Facing Burpees

    Timecap: 10 mins
    Rx+: 60/42.5kg

    Banded Glute Bridge: 3 x 12-15. Rest 60s.

  • NCCOMPETE WORKOUT Workout

    NCCOMPETE WORKOUT*
    AMRAP x 18 MINUTES
    36 Double Unders
    6 Hang Power Clean (135/95)|(95/65)**
    9 Pull-Ups

    **Increase weight every 3 rounds...
    Rounds 1, 2, 3 - (135/95)|(95/65)
    Rounds 4, 5, 6 - (155/105)|(115/75)
    Rounds 7 & Beyond - (185/135)|(135/95)

    (Score is Rounds + Reps)

    *This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.