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 Workout

    2-3 rounds of :
    15 kbs swings (american, bottom up)
    10+10 side plank dips
    rest 2 min

  • Weightlifting strength Strength

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

  • 9.3.2019 Workout

    For time:

    100 du´s
    25 TTB
    25 WB 20/14
    25 db snatch (R) 22,5/17,5kg
    25 push jerk 60/42,5kg
    25 front squat 60/42,5kg
    25 db snatch (L) 22,5/17,5kg
    25 GHDSU
    25 C2B
    50/35 cal row.

  • 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