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

  • 6x5 Weighted Chin-ups Strength

    • Rest 3min btw sets

  • 9/10/18 Workout

    Start up
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    1rd(8)
    5 box jumps
    5 jumping pull-ups
    5 kbs
    5 lunges
    5 knee to elbow
    5 push press
    5 back extensions
    5 wallball
    5 burpees
    5 double unders

    Metcon/*Rx(30)
    "Filthy Fifty"
    50 Box Jumps (24/20 in)

    50 Jumping Pull-Ups

    50 Kettlebell Swings (1/.75 pood)

    50 Walking Lunges

    50 Knees-to-Elbows

    50 Push Press (45/35 lb)

    50 Back Extensions

    50 Wall Balls (20/14 lb)

    50 Burpees

    50 Double-Unders

    @45:00
    3x4 box squat

    @55:00
    Finisher
    30 t raise
    30 sec mod y iso per
    60 dbl crunch
    60 temp tantrum
    2 min samson

  • NBT quality works Workout

    21-15-9 OR 12-9-6 OR 9-6-3

    1) BMU/ banded BMU/ Kipping C2B/Kipping Pull-up
    2) Box over Burpees
    3) Ring dip/ Ring hold max time/ strict HSPU

  • Morning Intervals Workout

    A) 3x
    2min ON/1min OFF
    (1)Row 500/400m + ME Burpee over Rower
    (2)Row 450/350m + ME Burpee over Rower
    (3)Row 400/300m + ME Burpee over Rower

    B) 8x
    30sec ON/30sec OFF
    Alt.
    Mountain Climbers
    Plank Jump

    C) 4x
    1min ON/1min OFF
    Alt.
    Assault Bike
    SkiErg

    D) EMOM 8
    15-20 Wall Balls
    10-12 Burpees

  • 2. Gymnastic Conditioning Workout

    AMRAP 1:30:
    21/15 Calorie Assault Bike, Max Ring Muscle Ups
    Rest 1:00
    AMRAP 1:30:
    18/12 Calorie Assault Bike, Max Ring Muscle Ups
    Rest 1:00
    AMRAP 1:30: 15/10 Calorie Assault Bike, Max Ring Muscle Ups
    Rest 1:00
    AMRAP 3: Strict Handstand Pushups

  • Team WOD Workout

    Team of 2
    2*
    30/30 cal row or Bike
    30* syncron WB

    Core
    2*1' Max DU 1' rest

  • Biccen Workout

    5x
    Alt.
    5-8 Strict Chinups
    8 Barbell Bent Over Row

  • 7/23/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    10 hip rotations
    10 skiers
    10 air squats

    Metcon/*Rx(19)
    18-15-12
    wallballs 16/12-*20/14
    ttp/hkr/k2e/*ttb

    15-12-9
    db push press 25/15-*45/25
    rr/jpu/*pull ups

    9-6-3
    db thrusters 25/15-*45/25
    pull ups/c2b/*bmu/*f-c2b

    @24:00
    bk squat
    otm 6-climb

    @30:00
    barbell goat

    @40:00
    Finisher
    30 w raise
    30 band pull aparts
    60 slow bicycles
    2 min samson

  • 36 min 3 liikettä Workout

    36 min aina alkavalla minuutilla
    1. Kahvakuulaheilautus 12
    2. Kykky hyppy 15
    3. Kävely 40m kahvakuulalla

  • 31.8.2018 Pe Maastaveto Strength

    Maastaveto 3x4x87,5% (vedä noususarjat vain polviin asti ja keskity irrotukseen)
    Pukkiveto 3x3-5 (tanko polvesta)
    Optiona:
    Yhden jalan mave 2x12-20
    Vatsarutistukset suorin jaloin 3-5xmax toistot