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

  • 18.6.2019 Workout

    Row/Bike 15 minutes

  • La 15.6.2019 Extra-treeni (penkki) Strength

    Penkki, stopeilla 3x65%, 3x75%, 3x85%

    Sotilaspenkki 65%x max.toistot

    Meadows row 6x12-20

    Voimapyörä 3-5 sarjaa

    Sivutaivutukset 1x25-50

  • Power snatch Workout

    On the 1:30 x 7 Sets:
    1 Snatch Pull
    1 Low Hang Power Snatch

    Set #1 - 65%
    Set #2 - 70%
    Sets #3-7 (5 Sets) - Build to a heavy for the day.

  • Gymnastic strength Workout

    • 3 Sets of:
    Handstand Walks 30-50 m o Wall Climb 10 reps
    1:00 rest each sets.

  • 17.6.2019 Workout

    Wodi/

    Run 20 minutes
    Row 15 minutes

    3 rds
    10 + 10 Side Crunch
    50 Russian Twist 20/15kg
    8 m HS walk

  • NSCF 2015-06-24 Workout

    Walking lunge 100 ft.
    21 Pull-ups
    21 Sit-ups
    Walking lunge 100 ft.
    18 Pull-ups
    18 Sit-ups
    Walking lunge 100 ft.
    15 Pull-ups
    15 Sit-ups
    Walking lunge 100 ft.
    12 Pull-ups
    12 Sit-ups
    Walking lunge 100 ft.
    9 Pull-ups
    9 Sit-ups
    Walking Lunge 100 ft.
    6 Pull-ups
    6 Sit-ups

  • Friday 14th June Workout

    1A: 8 min amrap of
    5 Devils press@22.5/15
    5 BJO@30/24”

    1B: 8 min TC to perform a 2k Row or hit TC

    1C: 8 min TC to perform
    8 rounds of cindy of hit TC

    1D: 8 min TC to perform a 2k ski or hit TC

    2 min rest after each one.

  • WOD Workout

    AMRAP 8:00
    10 Hang Power Snatches @35/25kg
    20 Air Squats
    30 Double Unders

    Rest 2:00

    AMRAP 8:00
    10 Overhead Squats @35/25kg
    20 Push-ups
    30 Double Unders

    Rest 2:00

    AMRAP 8:00
    10 Thrusters @35/25kg
    20 Toes to Bar
    30 Double Unders

    Rx+: @42.5/30kg

  • 90min Cross Country Run Workout

    Run for fun.

  • Weightlifting strength Strength

    4-4-4-4-4 of:
    BB Power Clean
    Scaldati progressivamente e poi in 3 sets sali sino a una quadrupla pesante ma ben gestibile con cui
    senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.