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

  • Tisdag 7/4 2020 Workout

    E3M for 15min
    X3 back squat @heavy weight ca82,5%
    Last det sub Max amrap
    +
    10min amrap
    8 Box jump overs
    6 Push ups
    4 Strict pull ups

  • REST Workout

    Rest & Mobility

  • Home workout 080420 Workout

    AMRAP 20
    Run 400m
    20 Pistols
    10 Inch Worm Pushups

  • Metcon cf8 Workout

    3-5 rounds for time
    24 air squats
    12 toes to bars / hanging knee raises
    6 power cleans 60-65%

  • COOL DOWN Workout

    5min running nose breathing only

    Kangaroo Flow video

  • ADDITIONAL BODYWEIGHT HOME WORKOUT Workout

    WARM-UP

    5-10min jog/run. 

    Then 1-2 rounds:

    20 Jumping Jacks
    10m 4-Step Walk
    20 Jumping Jacks
    10m Lateral Lunge

    CONDITIONING

    5 rounds for time:
    400m Run
    20 Air Squat
    20 Mountain Climber

    RPE 4, very heavy breathing

    COOL DOWN

    5-10min jog/run nose breathing only

    Optional Accessory 
    STRENGTH
     
    For time (with good quality)
    With a band

    40 Push Down
    40 Biceps Curl
    30 Push Down
    30 Biceps Curl
    20 Push Down
    20 Biceps Curl
    10 Push Down
    10 Biceps Curl

    RPE 3 to 5, feel the pump!

  • Andy 2.0 Workout

    25 thrusters 40/30kg
    50 box over steps with dumppels 16/12kg
    75 squats 30/20kg
    150 burpees
    75 squats 30/20kg
    50 box over steps with dumppels 16/12kg
    25 Wall balls 9/6kg

  • Home Challenge 12 Workout

    Bemelegítés 💣

    3 kör:
    10 squat to stand
    10 cossack squat

    Wod 💥

    EMOM 12'
    a) 40s plank
    b) AMRAP jumping air squat

    Leírás ✍️

    Az 1. perceben 40 másodperc plank, utána a maradék idő a pihenő! A 2. percben csinálj minél több jumping squat-ot! (jegyezd fel hány db!) de ne krétázd össze a szőnyeget mert nem szedi fel a porszívó (tesztelve)
    A 3. percben megint jön plank és egészen a 12. perc végéig ismételjük ezt a két feladatot! Add össze az ismétléseidet aztán jöhet ide;)

  • 6.4.2020 Workout

    Lämmittely 10 min:
    5 punnerrusta
    5 leukaa
    5 kyykkyä
    10 Kahvakuula Swinggiä
    10 Kyykky hyppyä

    Hyvää huomenta vauhtipunnerrus niskasta varpaille
    5 x 3, kuormaa

    Tempaus veto kahdella 2 sek. stopilla (polven alla ja polven päällä)
    5 x 2@70-80% (te)

    Raakatempaus (polvelta) + Tempaus (polvelta)
    6 x (1+1)@70-80%

    Etukyykky 4x4xraskas

    3 x 10, leukaa
    3 x 10, dipit

  • Ma 6.4.2020 Sali kyykky Strength

    3 kierrosta:
    -etuheilautus x20
    -istumaannousut x20
    -jännehypyt x20

    Kyykky 6x75%, 4x4x85%, 6x65%

    Maastaveto 5x10x50%
    -palautukset 1-2min