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

  • Metcon Workout

    • 12 Min EMOM of:
    1st Min
    BB Thrusters (60/40Kg) 6-10 reps unbroken
    (scala eventualmente il carico per fare le reps unbroken)
    2nd Min
    Plyo Box Jump Overs (60/50 cm) 10-15 reps

  • TFW Helsinki Week 1, Friday 19:00 Workout

    Overview: Warm-up -> Drills -> TFW Hurrikaani -> Cool down

    WARM-UP
    Jumping Jacks 10 x 3 rounds
    Seal Jacks 10 x 3 rounds
    Crossover Jumping Jacks x 3 rounds
    On the spot sprints: slow, medium and fast for time, each for 3 rounds.

    MOVING DRILLS
    Tiger x 2 rounds
    Spider x 2 rounds
    Turkey x 2 rounds
    Baby Bear shuffle x 2 rounds

    TFW HURRIKAANI
    (Set 1 x 2 rounds)
    QUICK STEP (20 secs)
    Burpees x 5
    Russian Twist x 20

    (Set 2 x 1 round)
    QUICK STEP (20 secs)
    Try Row x 10
    Russian Twist x 20

    (Set 3 x 1 round)
    QUICK STEP (20 secs)
    Baby Bear Push-up x 10
    Russian Twist x 20

    COOL DOWN
    Deep breathing, mix of stretches and slower paced walking.

  • Monday 17th December Workout

    Wod: For Time
    1k Row
    1 mike run
    50 wall ball@9/6
    50 burpees
    25 Medball clean@9/6
    25 BJO@24/20”

    Wod: pace this from the start and aim to finish strong. Aim to gradually increase your pace as the Wod goes on.

  • Lördag 15/12 2018 Workout

    Partner Angie
    100 Pull ups
    100 Push ups
    100 Situps
    100 Squats

  • Extra Credit 15-12-2018 Workout

    Barbell Curls: 2 x 30 w. empty bar. Rest 60s.

  • Friday 14th December Workout

    12 days of Christmas Wod!
    For Time:
    1 Sumo Deadlift High-Pull@40/30
    2 Thrusters@40/30
    3 Push Press@40/30
    4 Power Cleans@40/30
    5 Power Snatches@40/30
    6 AKBS@24/16
    7 Pull Ups
    8 T2B
    9 Box Jumps@24/20”
    10 Cal Row/bike/ski*
    11 Burpees
    12 POHL@20/15
    *whatever is free!

    Wod Aims: have fun with it , see how fast you can complete it.

  • Endurance Class Workout

    For time

    50-40-30-20-10
    Wall Balls 20/14
    - 20 DU after each listed set (100 total)
    2:1 singles

    3 minute Rest

    10-20-30-40-50
    KB swings 53/35
    - 20 DU after each set

  • Fredag 14/12 Workout

    ”Karen”
    150 wall balls for time
    10min time cap

  • Strength Strength

    • 10-10-10-10 of:
    BB Shoulder Press
    10 @ 9 RPE (-5%) (Load Drop)
    60% 1RM 10 reps
    65% 1RM 10 reps
    70% 1RM 10 reps
    65% 1RM 10 reps

  • Weightlifting strength Strength

    • 3-…-3 of:
    BB Squat Clean
    Heavy 3 reps
    Scaldati progressivamente e poi sali sino ad una tripla pesante (Heavy) ma non massimale. Arriva
    ad un carico con cui senti di avere tranquillamente un altra rep. No drop n’go. Non staccare mai le
    mani dal bilanciere ma comunque non usare il touch n’go.