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

  • Extra Credit 28-08-2018 Workout

    Double KB Rows: 4 x 8. Rest 60s.

  • WOD Workout

    4*
    3*CTB
    6*TTB
    60m DB Front Carry
    6*10m if you break 20 Split jumps
    @22,5 / 15 kg

  • Strength Strength

    5*
    3*Push Jerk @70%
    3-6/side Pull up on rope between sets

  • WOD Workout

    For time
    50* Pull up
    50* Burpee
    100* DU
    Tc 12'

  • 18x1min ME Workout

    3 Rounds of:
    1min Row
    1min Burpee
    1min Double Unders
    1min rest

    Then directly into

    3 Rounds of:
    1min Wall Balls
    1min DB/KB Snatch
    1min Box Jump Overs
    1min rest

  • Morning Intervals Workout

    A.
    4x
    New interval every 4th minute of:
    500/400m Row

    B.
    8x
    45sec ON/90sec OFF
    Alt.
    SkiErg
    Assault Bike

  • WOD Workout

    For time

    100 WB
    Every minute 4* TTB

    Accessory
    3*1'/1' KB suitcase Carry

  • Strength Strength

    Front Squat 6*2
    80-90%

  • Extra Credit 26-08-2018 Workout

    Down the Rack Hammer Curls:
    Start with a weight you can perform 10 reps and perform a set of submax (1-2 reps less than max) then proceed down the rack. The goal is to complete around 100 total reps.

  • Max Reps Workout

    3 sets for max reps of:

    60 seconds of Wall Ball Shots (6 / 10 kg)
    60 seconds of Kettlebell Swings (14 / 20 kg)
    60 seconds of Renegade Rows (6 / 10 kg)
    60 seconds of Push Ups
    60 seconds of Single Unders
    Rest 2 min

    Pyri tasaiseen vääntöön liikkeissä, yhtenäinen minuutin työvaihe ja suoraan seuraavaan liikkeeseen