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

  • Jack Workout

    AMRAP 20min. (reps)

    10 Push Press (50/30kg)
    10 KB Swing (24/16kg)
    10 Box Jump (71/61cm)

    1 Round = 30 Reps

  • 19_12_2014 Workout

    Workout of the Day
    A.
    For time:
    30 Overhead Squats (135/95 lbs)
    600 Meter Run
    30 Burpees Over the Barbell
    600 Meter Run
    30 Shoulder to Overhead (135/95 lbs)
    600 Meter Run

    B.
    Optional Finisher – For time:
    500 Meter Row

  • Winter War Karsinta Osa 2 Workout

    12min AMRAP

    20 Snatch @ 40/25kg
    15 Bar over burpees
    15 Snatch @ 50/30kg
    15 Bar over burpees
    10 Snatch @ 60&35kg
    15 Bar over burpees
    5 Snatch @ 70/40kg
    15 Bar over burpees
    Max rep Snatch @ 80/45kg

  • Voimistelupäivä Workout

    Skill osuus: käsillä seisonta/ kävely

    Kuinka nopeasti suoriudut (For quality!!) :
    - punnerrus leveä x 10
    - leuka leveä x 10
    - kyykky naama seinää vasten kädet ylhäällä x 50
    - punnerrus x 15
    - leuka x 15
    - airsquat x 75
    - timanttipunnerrus x 5
    - Bar MU x 5
    - pistoolikyykky x 15+15

  • 25 minuuttia Workout

    4 min AMRAP:

    6 x Boxi hyppyä
    6 x KK-heilautus

    TAUKO 3 min

    4 min AMRAP:

    8 x KK -tempaus
    40m viivajuoksua

    TAUKO 3 min

    4 min AMRAP:

    20 x seinäpalloa
    30 x DU

    TAUKO 3 min

    4min AMRAP:

    10 x Burpee
    8 x K2E

  • It's a walk-off! Workout

    3 stations, 4 people at each:
    -Single arm DB snatch (15-20lb for ladies, 25-30lb for guys)
    -Lunge hold (hold bottom of lunge, back knee hovering just above ground. Hold med ball if too easy)
    -Farmers walk (single arm KB hold. Stay between washroom doors for space. Can have 1 person under the rig)

    2 rounds of:
    4 sets of 30sec on:10sec rest at 1 station before you rotate. Switch arms/legs every set. (eg. snatch station will do left arm, right arm, left arm, right arm before moving to lunge holds)

    16min circuit. 22min
    Record total # of snatches. Try to hold lunge and kb for full 30 sec every set.

  • GOAT Workout

    Mieti boxille tullessasi kolme heikointa kohtaasi, liikettä, taitoa tms. Näistä tehdään päivän WOD. :)

  • 2 kierrosta yläkroppaa Workout

    WOD:
    2 kierrosta
    HSPU x 20
    Push jerk 40/30kg x 20
    Pullup x 20
    Mountainclimber x 40 jokaisen liikkeen jälkeen

    TIMECAP: 12MIN

  • CFMEDA 10.09.14 Workout

    3 RDS FOR ME:
    01:00 Row (cal)
    00:30 Rest
    01:00 Med Ball GHD Sit-up 6/4
    00:30 Rest
    01:00 Box Jump Over 75/60
    00:30 Rest
    01:00 Rope Climb 4,5mt
    00:30 Rest
    Score = 1pt each rep, Rope = 10pt

  • Punnerrusjuttuja Workout

    Punnerrusjuttuja klo 18