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

  • 10.2.2018 deload cycle Workout

    Backsquat

    5x5@60-75%

  • 4/24/18 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 jing
    5 pull ups

    bench(15)
    6x3

    Metcon/*Rx(12)
    amrap 12
    20 step ups/*box jumps
    15 abmat sit ups
    10 pull ups/c2b/*5 bmu

    warm up snatch(5)

    snatch(8)
    otm-work up to hvy

    Finisher
    50 slow bikes
    50 knee tap crunch
    30 w raise
    2 min hamstring stretch

  • Endurance week 16/2018 Workout

    RUN
    1000m mod pace
    400m fast pace
    800m mod pace
    300m fast pace
    600m mod pace
    200m fast pace
    -rest 3min btw efforts

  • 7.2.2018 Workout

    varpaat tankoon 30 krt.

  • 5.2.2018 Workout

    Raakatampaus samoille jaloille taskuilta + polvenalta riipusta

    6 x 1+1@ 60-70%

  • Metcon Workout

    3 rounds for time
    60 Air squat
    30 KTE
    30 Ring push ups

  • 2 kierrosta 3 liikettä Workout

    2 kierrosta

    4 min Soutu maksimi metrit
    tauko 2 min.
    4 min Yleisliike maksimi toistot
    tauko 2 min
    4 min Hyppynaru hypyt
    tauko 2 min

  • 15min amrap: tgu/ b-o-burpee / selänojennus Workout

    15min amrap:

    • 1-2-3-4-5... turkkilainen ylösnousu (N 15kg / M 22,5kg)
    • 2-4-6-8-10... box-over-burpee (N 50cm / M 60cm)
    • 3-6-9-12-15... selänojennus

  • Extra Credit 02-02-2018 Workout

    3 Options:
    1) 400 Meter Sled Power Walk
    2) Reverse Hyper: Accumulate 50-75 Reps.
    3a) Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.
    3b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.
    *3a/3b is one of the 3 options done as a superset.

  • 1.2 Workout

    WOD (S):
    AMRAP 30
    10 C2B
    20 med ball clean
    30 steps bear hug walking lunges
    40 pull ups
    50 KBS 24/16