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

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    30s max toistot 1 käden kahvakuula vauhtipunnerrus
    30s max toistot 1 käden kahvakuula vauhtipunnerrus
    1min teräsmiespito

  • DB ja HAMMERS Strength

    5 kiekkaa:

    10 Dumbbell Push Presses
    10 Hammer Curls with Dumbbells - tee pelkillä käsillä, ei vartalovauhteja
    Rest 60 seconds

    merkkaa DB Push press

  • 4 kierroksen irtopainot Strength

    4 kiekkaa:

    Dumbbell Bench Press x 10 reps
    Rest 60 seconds
    Kettlebell High Pulls x 10 reps
    Rest 60 seconds
    Single-Arm Dumbbell Row x 6 reps each arm @ 2111
    Rest 60 seconds

    merkkaa DB penkin painot!!

  • 10-10-10 AMRAP Workout

    AMRAP 10

    10 Alternating Farmer Carry DB/KB Lunges eli 5 per jalaka
    10 Push-Ups (hands wide)
    10 Knees To Elbows tai jalannostot/linkkarit

  • BackPeddle Workout

    ”Backpeddle”
    Every 5:00 x 5 Sets:
    Run 400 Meters / 1 x Stairs
    12 C2B Pull-ups
    20/16 Hand Release Push-ups

    *Score = slowest split
    - Pull-ups completed in 2 sets or less and Push-ups completed UB. You should have at least 90s of rest after each set. Athletes should record all your splits, score will be your slowest split.

  • Deficit HSPU & Row Workout

    For time:
    1-2-3-4-5-6-7-8-9-10 Deficit HSPU (2x20kg plates/hand)
    2-4-6-8-10-12-14-16-18-20cal Row

    Timecap 15min

    Scale to normal HSPU if deficit is no go, or if you know for sure, you're going to hit the timecap.

  • 5/21/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    20 jax
    10 air squat
    5 hrpu

    Metcon/*Rx(16)
    50 db ft squats 35/20-*45/25
    30 burpees
    10 strict def hspu 4/3
    Then
    20 ttp/hkr/k2e/*ttb
    40 box jump/step overs 24/20
    60 db lunge 35/20-*45/25

    @21:00 min mark

    4x2 back squat(on the 2)
    climb

    Finisher
    100 temp tantrum
    2 min sh distraction
    2 min lax shoulder smash
    2 min samson per

  • Teematunti: kestävyys Workout

    Conditioning

    4 x 10 min low intensity work

    1) 10 cal row + 20 air squat
    2) 200 m run + 20 hollow rock
    3) 50 double unders (100 single) + 20 kb swing (easy kb)
    4) 100 m farmers walk w/db + 20 box step up

    Pidä vauhti rauhallisena. Tämä ei ole maksiharjoitus. Keskity liikkeen laatuun.

  • Strength work Strength

    4 rounds, rest as needed, AHAFA

    1) 4 Bench Press
    2) 6+6 DB/KB Row
    3) 10 DB Biceps Curl
    4) 1-2min Plank Hold

  • 2 minuutin MAXIMIT Workout

    For max reps: (AMRAP)

    2 Minutes of DU’s / yrityksiä
    Rest 2 Minutes
    2 Minutes of KB/DB Floor Bench Press kevyet painot
    Rest 2 minutes
    2 Minutes of KB/DB Thrusters edelleen kevyet....
    Rest 2 minutes
    2 Minutes of Lunges Jumps <3 <3 <3
    Rest 2 minutes
    2 Minutes of Plank