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

  • WOD Workout

    "3 Rounds For Time
    8 Deadlifts @80/50kg
    16 Burpees
    1 Rope Climb
    400 meter Run

    TC: 15 min."

  • Endurance Workout

    25 Interval of:
    Assault Bike 0:30 @ 105-110% MAP
    0:30 @ very easy pace
    MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
    il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal che sugli interval
    da 0:30 è quindi di circa 6 Kcal.

  • 20.6.2019 Workout

    Pk - lenkki 40 minuuttia

    päälle huoltoa

  • 10 min TGU Workout

    10 min TGU

    max reps for quality

  • Strength Strength

    • 6-6-6-6-6 of:
    BB Deadlift from Blocks
    6 @ 8 RPE (Load Repeat)
    65% 1RM 6 reps
    70% 1RM 6 reps
    75% 1RM 6-6-6 reps
    Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

  • Thursday 20th June 2019 Workout

    WOD

    4 rounds:

    10 heavy back squats
    400m run (at mile pace)
    200m recovery jog

    *Workout should be done unbroken, use a weight which allows you to run at your mile pace and little hesitation after the recovery jog.

  • 20.6.2019 Workout

    "Whitten"
    5RFT
    22 KB Swing 2/1,5 Neuvostovenäjällä maataloudessä käytettyä mittayksikköä
    22 Box jumps 24/20"
    400 m run
    22 Burpees
    22 Wallball

  • WOD 18/06/19 Workout

    WOD

    30’ AMRAP of:

    30 Abmat Sit Ups

    25 Burpees Over DB

    20 Alternating Arm DB Snatch 22,5/15

    15 One Arm DB Walking Lunge

    200m Run w/ DB

  • 24.1.2017 Strength

    Back Squat

    2x60%
    2x70%
    2x75%
    2x80%
    2x85%
    2x2x90%

    Send Off 2:30

  • 14.6.2019 Sali Strength

    Rive + työntö
    2x(1+1)@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, MAX, MAX