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

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    For time:

    30/22 cal Airbike
    20 C2B
    10 Bar facing Burpee

    RPE 4-5, go all out if wanted

    Target: ludacris with the airbike and unbroken C2B

    Tailoring Options:

    C2B→ Pull-Up

  • Conditioning 14-09-2019 Workout

    Teams of 2!

    AMRAP 12:00
    30 Box Jumps @61/51cm
    150 Double Unders
    30 Wall Balls @20/14lbs

    Rest 2:00

    AMRAP 12:00
    30 DB Hang Power Cleans @50/35lbs
    150 Walking Lunges
    30 DB Push Press @50/35lbs

    Rest 2:00

    AMRAP 12:00
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @32/24kg

    *One person works. Split as desired.

  • Lauantai 14.9. Workout

    Interval
    2 Rounds
    4 min work/ 2 min rest
    A)Run
    B)amrap: 2 Rope climb+ 10 Push up+ 15 Swing

  • Conditioning 12-09-2019 Workout

    In 20 Minutes:
    Heavy Sledpush x 15m - Build to a max Load
    - Should be a continuous effort
    - Rest as needed, but during the rest complete a Single Arm Farmer Carry x 15m each arm.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-3 rounds, rest as needed

    1) 1-2 Skin the Cat
    2) 5+5 KB/DB Windmill

    RPE 3 to 3+

  • 9.9.2019 Sali Workout

    Lämppä:

    15 minuuttia:

    7 pystypunnerrus
    7 etukyykky
    7 raakarive riipusta
    7 saksiin tippuminen, tanko otsalla, lähtö varpailta
    7 takakyykky
    5-10 lapapunnerrus

    Etukyykky + Työntö (tolpilta)

    1+1x60%, 1+1x65, 1+1x70%, 1+1x75%, 1+1x65%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

    Työntöveto, 5 cm irti lattiasta (tankoliikkuu kokoajan)

    1x4x90%, 1x4x95%, 1x4x100, 1x4x105%

    Rinnalleveto puolikyykkyyn (90`) + kyykkyyn

    3 x (1+1)x70%
    3 x (1+1)x75%
    3 x (1+1)x80%

  • 1.Gymnastic Conditioning Workout

    "21 Guns"
    21-15-9:
    Strict Pull-Ups
    Strict Handstand Pushups

  • Partner WOD Workout

    PARTNER WOD

    AMRAP 20
    50 DB/KB Snatch 20-25/12-16kg
    50m Walking Lunges (anyhow with DB/KB)
    50 Burpee - Box Jump overs
    50 Cal. On a machine

    *Run 300m at minute 5, 10 and 15!

  • 1.Conditioning Workout

    "Monkey Business"
    4 Rounds:
    400 Meter Run
    20 Dumbell Hang Clean & Jerks (50/35)
    15 Chest to Bar Pull-ups

    Kilos - 22.5/15

  • ”Death by shoulder-to-overhead & leuanveto” Workout

    ”Death by shoulder-to-overhead & leuanveto”

    • 1. minuutilla 1 stoh + 1 leuanveto
    • 2. minuutilla 2 stoh + 2 leuanveto
    • 3. minuutilla 3 stoh + 3 leuanveto

    jne…jne…niin pitkälle kuin pääset.
    N 35kg / M 50kg
    Tulokseksi kaikkien toistojen yhteismäärä.