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

  • 19.2.2019 Workout

    60 minutes AMRAP, of basic endurance

    7 minutes Row/Ski/Bike

    13 minutes
    10+10 db squat snatch
    30 du´s
    10 strict pull ups
    30 du´s
    10 HSPU
    30 du´s

    Alternating btw. Ergos and movements

  • "Strict Fran" Workout

    21-15-9
    thruster 42,5kg/35kg
    strict pull up

  • Endurance Workout

    • Interval of:
    1 Interval of:
    Row 0:30 @ max Kcal
    Full and complete rest. Registra il numero di Kcal
    4 Interval of:
    Row ½ Kcal of 0:30 @ max effort
    Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
    Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
    primo.

  • Metcon Workout

    • 4 Round of:
    One-Arm DB Squat Snatch (30/22.5Kg) 10 reps
    Row 150/125 m
    2:00 rest each round
    Ogni round va affrontato a max effort!

  • Gymnastic metcon Workout

    • 5 Min AMRAP of:
    Ring Muscle Ups

  • Weightlifting metcon Workout

    • 5 Min E1/2MOM of:
    BB Hang Squat Snatch 1 rep
    85-90% of today Heavy 1 rep
    Ogni 0:30 x 10 sets
    Le percentuali sono riferite alla singola pesante di Squat Snatch precedente.

  • Weightlifting strength Strength

    • 1-…-1 of:
    BB Squat Snatch
    Heavy 1 rep
    Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
    ad un carico con cui senti di avere tranquillamente un altra rep.

  • Muscle & Power, AV1 Strength

    1 ¼ Front squats, 5x4 reps

  • Muscle & Power, AV1 Strength

    Hang squat clean 4x6 reps

  • Apuliikkeet Workout

    Tempaukseen snatch balance 5x2-3 reps ja 60-90sec rest.
    Työntöön Hang power cleanit 5 x 4 reps ja painoksi 55-65% of 1 rm power cleanista. Tekniikka hyvänä ja koita saada vaivattomaksi nämä. Tempauksessa tavoitteena nopeus ja hyvä tasapainoinen vastaanotto asento.
    Onnistuiko?