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

  • Extra Credit 20-08-2019 Workout

    Finisher - AFAP:
    40-30-20-10
    Banded Hammer Curls
    Banded Triceps Pushdowns

  • 21-15-9 Workout

    Metcon

    21-15-9 reps for time of:

    Push jerk 70/45kg
    Toes to bar
    Calories row

    TC: 12 min

  • 17.8.2019 Workout

    EMOM 12

    Even : 4 DB Clusters @ Climb Heavy
    Odd : 8 inverted ring rows

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    10 yleisliike tangon yli
    10 leuanveto (tanko rintaan)
    10 raaka rinnalleveto

    2min lepo kierrosten välissä

    Kierroksen tavoiteaika alle 3min, skaalaa toistot siten että saat tehtyä kaikki kierrokset tuossa aikaikkunassa

  • Takomotor 5 min intervals x 4 Workout

    Every 5 minutes x 4 alternating A & B (2 each)
    A.)
    400m run (timecap 4 minutes)
    40 American swings 32/24kg

    B.)
    Ski Erg 500/400m (timecap 4 minutes)
    30 burpees to target 15 cm target

    -molemmissa on ideana jäädä vähintään 1 min lepoa eli timecap 4 min

  • 14.8.2019 Workout

    Accesory 3 rds. (if you have time)

    Toes on Wall Sit ups 20
    Scapula push ups 15

  • 1. Row Workout

    Row 2K.
    This is a once a year gauge on where we are with our rowing capacity. It is not intented to be a measuring stick against the past. It is an assessment.

  • For time Workout

    1200/1000m Row (cash in)
    Directly into...
    3 Rounds:
    400 Meter Run
    30 Box Jumps
    30 Wallballs (20/14)

    (Time cap: 24min.)

  • WOD Workout

    "Karen"
    150 wallballs for time

    Timecap: 12 mins

  • For time Workout

    21-15-9
    Thruster w/2 KBs (22,5/15) or DBs (24/16)
    10 x Burpee Box overs

    rest 2min

    3rds
    10 x Push Press (42,5/30)
    10 x T2B
    10 x Box jump