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

  • Omatoimi ekstra (WL) Strength

    every 3 min for 9 minutes (3sets)
    3 snatch high pulls 80-85-90%

  • 5/7/19 Workout

    Warm up(0:00-10:00)

    10 jing jang
    10 dive bombers
    10 hrpu

    10 jing jang
    10 down dog w/foot pedal
    10 plank to bridge

    Mobility
    1:00 min front rack stretch
    1:00 min pigeon per

    Fittrain(22)
    4rds
    12 devil's press 20/10-challenge up 25/15
    24 cal row

    Opt(12)
    1600m walk/run
    5x1 hang clean + clean
    3x5 bk extension
    Iso-core
    3rds
    8 curls
    8 dips
    8 reverse flys
    16 flutter kicks-2ct

    Finisher
    30 band pull aparts
    60 slow bicycles-2ct
    1:00 min hamstring stretch

  • Extra Credit 06-05-2019 Workout

    Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.

  • 12 min amrap Workout

    12 min amrap

    1 min on 30 sec off
    15 cal bike
    12 db snatch

    Jatka aina lepotauon jälkeen siitä mihin jäit. Go fast.

  • Amrap 8min Workout

    3-6-9-12-15…
    Power Clean & Jerk
    T2B

  • Deadlift Strength

    Deadlift
    3-3-3-3-3
    Rest as needed.

  • 1.5.2019 Etukyykkyohjelma Workout

    6x2@80%

    Tempaus taskuilta + tempaus polvelta

    7 x (1+2)@60-75%

    Reverse Hyper 60 kpl ilman kuormaa

  • WOD Workout

    AMRAP 12

    6 HSPU kipping
    8 Pistols Alternating
    10 kipping Pull-Ups

    Goal: 6+ rounds

  • Weightlifting strength Strength

    • 2-2-2-2-2 of:
    BB Power Snatch
    2 reps
    2 reps
    Heavy 2-2-2 reps
    Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
    di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets

  • 6/25/19 Workout

    Warm up(8)
    10 inchworm
    10 halo per
    10 pass thru
    10 good mornings
    10 jing jang

    Mobility(5)
    1:00 min hamstring stretch
    1:00 min front rack stretch

    Fittrain(20)
    5rds
    20 db/kb hang clean 35/20-challenge up-50/35
    15 cal row
    10 strict pull ups
    100m farmers carry

    Opt(12)
    4 giants
    8 curl to press
    8 reverse flys
    8 db kickbacks
    8 db windshield wipers

    1600m walk/run
    5x5 hip ext
    4x1 clean and jerk

    Finisher
    30 w-raise
    60 rtw
    1:00 min hamstring str