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

  • Pe 8.11.2019 Masters Sm Penkki Strength

    Penkki 3x3x80%
    Facepulls 4x12-20 (otsalla 3s pito)
    Yhden käden kulmasoutu 3x6-12 / puoli

  • WARM-UP Workout

    8-1 Wallball
    1-8 KBS

    5+5+5 Wall Squat video and Handstand Shoulder Opener video

  • COOL DOWN Workout

    5min easy row/airbike with nose breathing only

    Cumulate 3min of Active/Passive Hang

  • COOL DOWN Workout

    Perfect Stretch video

  • Gymnastic strength Workout

    • 8 Min Volume Accumulation of:
    Bar Muscle Ups with Vest (9/6Kg) o Bar Muscle Ups o C2B Pull Ups with Vest (9/6Kg)
    Seleziona quale movimento allenare. Mantieni un range di reps pari a 3-6 per ogni sets.

  • COOL DOWN Workout

    2 rounds:
    10m Walking Lunge
    10 KBS

  • Endurance Workout

    8 Interval of:
    Row 500 m @ 1-2’’ faster than 2000 m PR pace
    1:00 rest each interval
    Utilizza un pace di 1-2 secondi più veloce del pace tenuto sui 500 m del record sui 2000 m. Se per
    esempio nei 2000 m hai impiegato 8:00 il pace dei 500 m è 2:00, in questo lavoro quindi remi a
    1:58-1:59/500 m

  • Si-Su jumppa 7.11.2019 Workout

    AMRAP 20
    50 cal on a machine
    40 walking lunges with a 10kg plate
    30 wall balls 9/6kg
    20 box jump 24/20"
    10 burpees

  • 11/6/19 Workout

    Warm up(10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 pvc pass thru
    10 pvc good mornings
    10 halo
    :30 sec samson per side

    Workout(16)
    :20 work :20 mountain climbers :20 rest x4
    alt sh press
    10m shuttle runs
    ring row
    airdyne

    Opt(12)
    bench/strict

    Finisher
    100 flutters
    1:00 min IT stretch

  • Arm accessory 2 Workout

    In every 90 sec x 12
    6 banded ring dip
    8 db floor press
    20 sec lateral hold w/ 1,25-2,5 kg plates