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

  • Endurance Class Workout

    4 min AMRAP
    Buy in: 1 min elbow plank
    Then remainder time complete AMRAP
    5 HRPU
    10 Air squats
    15 sit-ups
    Then immediately into
    2 min AMRAP
    Wall Balls 20/14
    -Rest 2 minutes-
    4 min AMRAP
    Buy in: 1 min chin over bar hold
    Then remainder of time complete AMRAP
    (Same as above)
    Then immediately into
    2 min AMRAP
    Wall Balls 20/14
    -Rest 2 minutes-
    4 minute AMRAP
    Buy in: 1 min Superman hold
    Then remainder time complete AMRAP
    (Same)
    Then immediately into
    2 minute AMRAP
    WB 20/14

    *Score is total reps
    Accumulate buy in movement, break as needed, but complete the minute before starting AMRAP.
    You may use grip of choice on chin over bar hold.

  • Jakobsdagar 2018 Workout

    Partner WOD

    3x10min AMRAP (3min rest)

    A) Run 800m with MB
    Then AMRAP of:
    30 Wall Balls
    30 Partner MB Situps

    B) ”I Go, You Go”
    6 KB Swings
    5 Goblet Squats
    4 Burpees

    C) 20 Clapping Pushups
    30 Box Jump Overs
    40 Squats

  • WallBall Burpee AMRAP parin kanssa Workout

    In teams of 2

    AMRAP 10 min

    10 Wall Ball 8/10
    10 Burpees

    Toinen tekee molemmat liikkeet ja sitten vaihto

  • 7/2/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    8 jing jangs
    4 kbs
    2 pull-ups

    Metcon/*Rx(15)
    "Helen"
    3rds
    400m run
    21 kbs 53/35(mod as needed)
    12 pull ups

    @21:00
    2rds
    250m row
    12 sdhp 53/35(mod as needed)
    6 pull ups/c2b/*bmu

    @30:00
    200m run
    10 rkbs 70/53
    5 c2b/bmu/*mu

    @36:00
    work up to a hvy in the following complex in 10 mins:(courtesy cf greer)
    1 dl
    3 hang cleans
    2 front sq
    1 jerk

    Finisher
    30 w raise
    30 band pull aparts
    60 knee tap crunch
    2 min chest opener
    2 min samson stretch

  • Accessory work Workout

    3-5 rounds, rest as needed:

    5 High Box Jump
    5-10 Strict C2B
    5-10 Strict HSPU
    15-25 GHD Sit-Up

  • Morning Intervals Workout

    New Interval every 4th minute

    2x

    20/15 Cal. Row
    +
    A) 15/10 Cal. Assault Bike

    B) 30m Sled Push
    30m Farmers Carry

    C) 15/10 Cal. SkiErg

    D) 10 Wall Balls
    5 Burpee Box Jump Overs

  • 25.6.2018 CF, kevyt viikko Workout

    Voimatempaus, ilman lantiokontaktia

    5x5@45-55%

    Raakatempaus + tempaus + raakatyöntä niskasta + vala

    8x1+1+1+1@65-75%

    Tempaus, stopeilla 2sek stopeilla (stopit polven alla, polven päällä taskuilla)

    6x1@60-75%

  • "Omatoiminen WOD" Workout

    Deload week!

    A.
    1 rnd:
    Row 1min
    Air squat 12
    Burpee 1min
    Sit up 12
    DU 1min
    Ring row 12

    2 rds:
    5 Deadlift
    5 Front squat
    5 Shoulder press

    Mobility: squat / front rack

    B.
    Clean technique:
    High hang clean: 3x3
    Hang clean: 3x3
    Clean: 3x3

    C.
    3 rds: not for time
    20 Box jump
    20 wall ball
    20 Db snatch

  • Strength 10-07-2018 Strength

    1a) Shoulder/Strict Press: 1RM. Rest 2:00
    – build to a 1-Rep max over the course of 6-7 sets.
    – Beginner: 5 x 5, adding light weight per set. Rest 2:00

    1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work.

  • 12.6.2018 Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    Mobility for overhead position at 18:00