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

  • NBT 5 x (4x3min) Workout

    5rounds (4x3min)

    Every 3minutes 4 rounds
    5-10pull ups / 5MU
    Rest of the time row

    Every 3minutes 4 rounds
    HS walk 10m / box walk
    Rest of the time Ski

    Every 3minutes 4 rounds
    4-12 strict Hspu
    Rest of the time AB

    Every 3minutes 4 rounds
    16-20 Tuck ups
    Rest of the time singles

    Every 3minutes 4 rounds
    16 OH Lunges
    Rest of the time Run

  • Pe 3.5.2019 Maastaveto + kevyt penkki/kyykky Strength

    Maastaveto max2
    Penkki 3x3x70% (mahdollisimman räjähtävästi, voi ottaa stopeilla)
    Kyykky 3x3x70% (sama homma)

  • 40 min Workout

    40 min aikana niin monta kierrosta kun ehdit.

    40 kahvakuuka heilautus
    40 yleisliike

    tauko 1 min.

    60 venäläinen kahvakuula heilautus
    60 kyykky

    tauko 2 min.

    80 kahvakuula maastaveto
    80 istumaannousu

    tauko 3 min.

  • Team AMRAP 11 min x 2 Workout

    In teams of 2: A works as B does static hold, and switch

    AMRAP 11 min
    11 Burpees - Plank Hold
    12 Pullups - Hang from rig, active scaps
    400 m Run - 400m Run (both run)

    REST 6 min

    AMRAP 11 min
    20 Situps - Hollow Hold
    7 KB Push Press (16+16/12+12kg) - HS Hold
    200 m Run - 200m Run

  • EVIL Workout

    10 rounds for time

    • 7 k2e
    • 7 burbees

    TIMES TO BEAT

    Beginner athlete: 12min 14sec
    Average athlete: 10min 12sec
    Advanced athlete: 8min 9sec
    Elite athlete: 6min 7sec
    Regional athlete: 5min 18sec

  • Conditioning 20-04-2019 Workout

    ”Jerry” or similar
    For time:
    Run 1600m / Stairs x 6 / Ski 1600m / Bike 110/85 Cals
    2k Row
    Run 1600m / Stairs x 6 / Ski 1600m / Bike 110/85 Cals

    -Compare to here

  • Nate or Cindy Workout

    CONDITIONING

    20min AMRAP:

    2 MU (rings or bar)
    4 HSPU
    8 KBS @32/24

    Or

    20min AMRAP:

    5 Pull-Up
    10 Push-Up
    15 Air Squat

    Overall RPE 5 (maximum effort)

  • Endurance week 19/2018 Workout

    Parter workout

    200 wall ball
    200 sit up
    100 db snatch 45/35lbs
    *every 90sec both do 5 burpee

  • 27.4.2019 Workout

    Sawo Games!

    Wodeja ei tänään tarjolla. Tulkaa kannustamaan ja katsomaan kisoja.

  • Endurance WOD Workout

    4 rounds:

    From 0:00 min to 2:00 min: 15/12 cal ski + KB swings (24/16)
    From 3:00 min to 5:00 min: 20 sit ups + bike for calories
    From 6:00 min to 8:00 min: 300 m run + max push ups
    From 8:00 min to 10:00 min rest