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 18-05-2018 Workout

    Finisher:
    60s Max Rep Push-ups

    • Rx+: 60s Max Rep Ring Dips

  • Deload Back Squats Strength

    5x5 60-70% of max

    -kevyt paino, jokaisessa kyykyssä keskity rytmiin; hallitusti alas ja räjähtävästi ylös
    -lepo n. 2min sarjojen välissä

  • WOD 11.5 Workout

    Metcon:
    10 minutes
    10 overhead squat (you pick load, unbroken set)
    5 strict pull ups
    10 air squats
    5 strict T2B
    10 box jump

  • WOD 11.5 Workout

    a) rope climbs:
    5 x 1 legless
    5 x 2 with foot lock
    5 x 3+3 rope pull ups …

    b) barbell floor press:
    3 x 8-10

    c) reverse lunges
    3 x 8-10/leg

  • Fitness/Performance Workout

    In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

    Station 1-
    10 Box Jumps
    5 Pull-Ups

    Station 2-
    10 Burpees
    5 Dumbbell Ground to Overhead

    Station 3-
    300 Meter Run w/Med Ball

    Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

  • Winter War qualifier 1-2 Skaalattu sarja Workout

    Skaalattu sarja
    Laji 1
    8min AMRAP
    10 Thruster 35kg/20kg 10 Thruster 40kg/25kg 10 Thruster 45kg/30kg 10 Thruster 50kg/35kg jne....

    Laji 2
    4min AMRAP
    1 Leuanveto
    1 Jalkojen nosto

    Välineet
    Miehet: 20kg tanko, 4x20kg, 2x10kg, 2x5kg levypainot ja lukot.
    (Skaalatussa sarjassa miehillä 2x2,5kg lisäksi). Leuanvetotanko tai vastaava.

    Naiset: 15kg tanko, 2x20kg, 2x10kg, 2x5kg, 2x2,5kg levypainot ja lukot. Leuanvetotanko tai vastaava.
    Ainoastaan määrättyjä painoja saa käyttää. Urheilija ei voi lastata 5kg/2,5kg levypainoja kuin yhdet per puoli.

  • 161215 LEVEL 2 Workout

    WOD:
    75 x DU
    12-8-4-8-12
    Power clean (60/40kg)
    Burpee over bar
    75 x DU

  • Warm up Workout

    2 Rounds:
    15 Air Squat
    10 Push-Up
    2 Wall Walk
    -then-
    50 Jumping Jack

  • Shoulder pumping Workout

    3 x 12-15 reps of each

    -Wide underhand grip pull ups (assisted if needed)
    -Banded pull aparts
    -Butterflies*

    *lying on the belly on the floor use light weight (1-3kg) in each hand, arms straight, raise the hands from the sides above the head and back.

  • Run, Lift and Jump like Forrest Gump Workout

    For time:
    Run x3 around the box
    12 Deadlifts 85/60kg
    12 Burpee over bar

    Run x2 around the box
    9 Deadlifts 100/70kg
    9 Burpee over bar

    Run around the box
    6 Deadlifts 120/85kg
    6 Burpee over bar