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

  • 210921 Workout

    210921

    WOD

    OTM 15'

    M1) 12/9 Ab Cal
    M2) 10 2KB Squat Clean@24/16

    M3) 12 Burpees to Target

    Este workout nos ofrece dos cosas seguras, intensidad en aumento y un ejercicio super desafiante para toda la estructura de nuestro cuerpo.

    El squat clean con doble kettlebell es sin duda un gran desafío para todos.

    No solo porque es un ejercicio que no estamos habituados a realizar sino porque es realmente duro para nuestra espalda, piernas y PULMONES 😅

    No solo necesitamos una fuerza general optima sino que también nos va a volar por las nubes la frecuencia cardiaca y respiratoria, asique, buscar un peso que nos permita trabajar de manera consistente al menos 3 de los 5 rounds será necesario. Un peso que me permita hacer 10 repeticiones seguidas con resto para realizar 3 o 4 más de igual manera.

    ⚠⚠⚠⚠NOTICIÓN: Mañana se juega al abmat volley,el MEGA CLÁSICO de Phenix! A darlo todo! ⚠⚠⚠⚠

    Hasta mañana gente, nos vemos en el box!

  • Ma 9.8.2021 cccp: kyykky + apuliikkeet Strength

    Kyykky 3x8x75%

    Suorinjaloin maastaveto 5x8x50%
    -jokainen toisto lattiasta/stopilla

    Pystypunnerrus istuen käsipainoilla 5x12-20

  • Barbell Conditioning Workout

    For time:
    30 Power Snatches @35/25kg
    1:00 Rest
    20 Power Snatches @43/30kg
    1:00 Rest
    20 STOH @43/30kg

  • DB push jerks, double unders and weighted box step-ups (main site Monday 180903) Workout

    3 rounds for time of:

    • 25 dumbbell push jerks
    • 50 double-unders
    • 25 weighted step-ups
    • 50 double-unders

    Men 50-lb. dumbbells, 24-in. box
    Women 35-lb. dumbbells, 20-in. box

  • Ma 20.9.2021 perus: kyykky Strength

    Maastaveto 4x8x50%
    -päinvastainen tekniikka
    -joka sarjan välissä nivusten pumppaavat venyttelyt ”sumo-asennossa” x10 + lantion pyörittely 10s

    Kyykky 3x3x80%

    Penkki 5x10x45-55%
    -leveä ote

    Kyykky 20x45%

  • Deadlift Strength

    500m row/ski
    then 3 rounds of
    20 band pull appart
    7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
    12 banded KBS ( focus on using hip only, heigh of the KB doesn't matter)

    Deadlift

    4x7 70% of 1RM
    2-3m rest b/w

  • Workout of the Day (WOD) Workout

    Warm Up
    2 rounds
    200 meter Jog
    7 arm circles forward/backwards
    7 push ups to downward dog
    7 jumping air squats
    Fore arm stretch
    2 minutes stretching own

    Workout
    7 minute As Many Rounds As Possible (AMRAP)
    21 Shoulder to Overhead Dumbbell (DB)
    DB Farmers Carry 100 meters
    15 Goblet Squats
    DB Farmers Carry 100 meter
    9 Thrusters
    DB Farmers Carry 100 meters

    -Rest 3 minutes-

    7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
    21 KB swings
    KB Suitcase Carry 100 meters
    15 Sit ups
    KB Suitcase Carry 100 meters
    9 KB facing Burpees
    KB Suitcase Carry 100 meters

    Cool Down
    Cadet lead PRT

  • NBT kolme kertaa Coopperi olis ollu kivempi Workout

    3X12min AMRAP WORKOUT ★
    1)
    5 C2B /pull ups
    10 HSPU
    15 thruster 20/15kg
    20 tuck up/T2B

    REST 3 min

    2)
    Run 200m
    50 DU
    10 DB snatch ( pick heavy)
    1+6 Rmu + dips

    REST 3 min
    3)
    3 rope climbs
    15 box jumps
    8 DL (110/80kg
    5+5m HS Walk

  • "ALL STAR SPECIAL" Workout

    For Time
    3 Rounds:
    12 Thrusters 40/30kg
    12 Pull-ups

    1000 Meter Row

    3 Rounds:
    9 Thrusters 50/40kg
    9 Chest to Bar Pull-ups

    1000 Meter Row

    3 Rounds:
    6 Thrusters 60/45kg
    6 Bar Muscle-ups

    100 Meter Row

    Row option: 800m Run

  • Punttitunti, syyskuu ACC 1 Strength

    Syyskuun blokki on 1-jakoinen, pääpainossa työntävät liikkeet ja kyykky. Leuan vedossa eksentrinen metodi

    A1. Pystypunnerrus käsipainolla 3 - 4 sarjaa x 6 - 8
    A2. Leuan veto 3 - 4 x 2 (6010)
    B1. Etukyykky/ maljakyykky 3 - 4 sarjaa x 6 - 8
    B2. Hip trust tangolla 3 - 4 sarjaa x 6 - 8
    C1. Etunojapunnerrus 3 - 4 sarjaa x 8 - 12
    C2. Boxille nousu sivusta 3 - 4 sarjaa x 8 - 12 per jalka

    *Ensimmäisellä vara 2, tokalla vara 1 ja kolmannella viikolla vara 1/2 - 0 vikassa/ raskaimmassa sarjassa.

    Taulukko tilastoi etukyykky 6 RM