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

  • Strength Strength

    • 5-5-5 of:
    BB Back Squats (0:03 pause)
    5 @ 9 RPE
    60% 1RM 5 reps
    65% 1RM 5 reps
    70-75% 1RM 5 reps
    Pause @ bottom position

  • WOD 48: Squandurance Workout

    Warm up
    Activation
    Front squat
    Back squat

    12 OTM
    1. 1 FS
    2. 3 BS
    Paino 70% oletetusta etukyykystä

  • 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

    For Time:
    Two-Arm KB American Swing (32/24Kg) 25 reps
    Plyo Box Jump Overs (60/50 cm) 25 reps
    Double DB Thrusters (2X22.5/15Kg) 25 reps
    Two-Arm KB American Swing (32/24Kg) 25 reps

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC STRENGTH

    Cumulate 3min GHD Hip Extension Hold. Brake the sets as you want.
    RPE 3-4

  • Kyykyt ja v-upsit Workout

    4x
    10 BS 45kg
    20 alternative v-ups

  • Gymnastic strength Workout

    8 Sets of:
    Legless Rope Climb 1 rep
    Rope Climb 1 rep
    0:30 rest each sets

  • Weightlifting metcon Workout

    • 8 Min EMOM of:
    BB Squat Clean 2 reps
    85-90% of today Heavy 2 reps
    Le percentuali sono riferite alla doppia pesante di Squat Clean precedente. No drop n’go. Non
    staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • Endurance wod Workout

    20 minute AMRAP
    15 pull ups
    30 push ups
    45 air squats

  • 18.1.2019 CF (kevyt viikko) Workout

    Kuminauha kyykyt

    6x3@Mustat kumit + 30-50% kuormaa

    Tempaus, 2 sek stopit polven alla ja polven päällä

    7 x 1@50-70%

    Rive kyykkyyn + suoraan työntö pohja kyykkyyn

    6 x 1+1

    Reverse Hyper 100kpl (ilman kuormaa)