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

  • 28.9.2022 Warmup Workout

    3 Rounds:

    2:00 Cardio
    5 Strict Pull Ups
    5 Shoulder Press
    5 Front Squats
    7 WallBalls

  • 27.9.2022 Puijo, Unbroken Workout

    40 Minuuttia

    3 - 4 kovaa vetoa alhaalta ylös. Sisältää myös loppupäässä vauhtimäen alla olevat portaat.

    Tai Wodi ( ei molempia )

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    One-Arm KB OHS Dx (light weight) 10 reps
    One-Arm KB OHS Dx (light weight) 10 reps
    Ring L-Sit max time hold

  • Strength Strength

    • 3-3-2-1-N of:
    BB Push Press
    70% 1RM 3 reps
    75% 1RM 3 reps
    80% 1RM 2 reps
    85% 1RM 1 rep
    90% 1RM max reps

  • Gymnastic strength Workout

    3 Sets of:
    Strict Ring Muscle Ups near failure max reps (2 reps buffer)
    0:30’’ rest
    Kipping Ring Muscle Ups near failure max reps (2 reps buffer)
    3:00 rest each sets

  • Metcon Workout

    For Time:
    @ 0:00 Min
    4 Round of:
    Row 250 m
    BB Squat Snatch (70/45Kg) 5 reps
    @ 10:00 Min
    3 Round of:
    Row 500 m
    Row Lateral Burpees 10 reps
    @ 20:00 Min
    2 Round of:
    Row 750 m
    Two-Arm KB American Swing (32/24Kg) 15 reps

  • Metcon Workout

    • 3 Round of:
    BB Overhead Squats (40/30Kg) 25 reps
    Bar Facing Burpees 25 reps

  • Weightlifting strength Strength

    • In 5 Min O’Clock of:
    BB Squat Snatch (Heavy) 1 rep
    Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
    trova una singola pesante in 5 minuti.

  • Metcon strength Workout

    15 Min EMOM of:
    BB Squat Snatch 80-85% (Heavy) 1 rep

  • Warmup Workout

    3 Rounds Not for Time
    Run 200m
    Quadruped Crawl 30m
    30sec Wall Facing HS Hold