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

  • 9.3.2019 Workout

    Warm up 30 minutes of Ergos

  • 8.3.2019 CF Workout

    Takakyykky 3RM

    Raakarive riipusta + työntö

    8 x (1+2)@65-80%

    Korkea Te-veto + polvelta tempaus ( tanko liikkuu kokoajan)

    7 x (1+1)@70-85%

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • 3/1/19 Workout

    Warm up(0:00-8:00)
    heels to rear down and back
    high knees down and back
    frog jumps down and back
    side lunge down and back
    Rpt 2x

    Mobility(8:00-12:00)
    1:00 min pigeon per side
    1:00 min chest stretch

    Pointers/Skill(12:00-17:00)
    workout preview

    Fittrain c/o Alchemy 365
    A20
    3 Rounds:
    8 Toes to Bar
    16 Push Press
    24 Shoulder Taps

    …then…

    24 Narrow Mountain Climbers
    16 Knee tap crunch
    8 Half Burpees

    or 19.2 open workout

    Finisher
    30 w-raise
    30 kneeling crunch
    1:00 min samson per

  • Gymnastic metcon Workout

    10 reps for time of:
    Rope Climb
    Seleziona la variante (Standard, Legless, Legless with Vest (9/6Kg)
    7 Min Timecap

  • 5.3.2019 Session Two Workout

    Hang clean + clean + jerk

    8 x (1+1+1)@65-80%

  • Metcon Workout

    • 3 Round of:
    Double Unders 30 reps
    Double DB Front Squats (2X22.5/15Kg) 10 reps
    Double Unders 30 reps
    Double DB Push Press (2X22.5/15Kg) 10 reps
    Double Unders 30 reps
    Double DB Thrusters (2X22.5/15Kg) 10 reps

  • 4.3.2019 CF Workout

    2 x rive + 1 x työntö@nousu max

    VAPU niskasta 5x5@65-

    Takakyykky 6x2@85%

  • Weightlifting strength Workout

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

  • Extra Credit 04-03-2019 Workout

    Banded Pull-Throughs: 4 x 25. Rest as needed.
    – Sets 1+2: Medium Stance
    – Sets 3+4: Ultra Wide Stance
    – squeeze glutes hard on each repetition