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

  • 1.3.2019 Workout

    70 minutes AMRAP, of basic endurance

    Row 1200m
    10 m HS walk
    27 Kb Swing 32/24kg (American)
    5 Ring MU
    Ski 1000m
    10 m HS walk
    27 TTb
    7 Bar MU

  • Metcon Workout

    16-20 Min EMOM of:
    1st Min
    Run 200 m o Assault Bike 500 m
    2nd Min
    Pull Ups 8-15 reps unbroken

  • Weightlifting strength Workout

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

  • Weightlifting strength Strength

    • 1-…-1 of:
    BB Clean & Jerk
    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.

  • 2/27/19 Workout

    Warm up(0:00-10:00)
    10 jing jangs
    20 jax

    10 side shuffles
    20 cherry pickers

    10 jing jangs
    20 plyo jumps

    Mobility(10:00-15:00)
    1:00 min couch stretch per
    1:00 min child's pose

    Fittrain Intervals(20)
    :15 work-15 rest-15work-15 rest per movement-rpt 4x
    rope slam(variations)
    kettlebell sumo dead high pull
    plyo jumps
    air squats
    football jogs
    then
    1000m row/800m walk/run

    Opt(12)
    5x5 back + hip extension
    5x5 superman

    Finisher
    30 scap push ups
    30 cauldron
    30 windshield wipers
    1:00 min bf stretch

  • 22.2.2019 CF Deload Workout

    "Tall clean" + rive taskuilta + RATY

    10x(1+1+1)@35+50% (raty)

    Voima tempaus taskuilta + raakatempaus taskuilta + tempaus taskuilta

    10x(1+1+1)@30-50%

    Takakyykky 5x3@50-60%

  • Muscle & Power, YV1 Strength

    Ring dip or Box dip 1 RM (weighted), or 5x3 reps

  • Muscle & Power, YV1 Strength

    Push press or Push jerk 3 RM, then max reps @50%

  • 27.2.2019 Session One Workout

    Running 25-30 minutes

  • 24.2.2019 Workout

    Row Cal, running o'clock

    On the 0:00 - 21/15 Calorie Row
    On the 1:30 - 18/13 Calorie Row
    On the 3:00 - 15/11 Calorie Row

    On the 5:00 - 21/15 Calorie Row
    On the 6:30 - 18/13 Calorie Row
    On the 8:00 - 15/11 Calorie Row

    On the 10:00 - 21/15 Calorie Row
    On the 11:30 - 18/13 Calorie Row
    On the 13:00 - 15/11 Calorie Row