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

  • Accessory wod Workout

    • For quality:
    BB Overhead Walking Lunge 30 m o 25 reps
    One-Arm DB Overhead Walking Lunge Dx 30 m o 25 reps
    One-Arm DB Overhead Walking Lunge Sx 30 m o 25 reps
    Double KB Overhead Walking Lunge 30 m o 25 reps
    Scegli un peso impegnativo ma ben gestibile per lavorare unbroken per 30 m o 25 reps mantenendo
    il focus sulla corretta postura della schiena e delle spalle che devono restare attive e in linea di
    spinta.

  • Muscle & Power, YV1 Strength

    Ring dips 8-7-6-5-4-3-2-1 reps (add weight if possible)

  • WOD 201118 Workout

    5 rounds of:
    6 Strict Handstand Push Ups
    12 Hang Squat Snatch 50/35
    36 Double Unders or 75 SU

  • Open gym Workout

    Open gym 8:15-11:00

  • 21.11.18 Workout

    AEROBICCAPACITY

    C2 ROWER / ASSBIKE

    4 SETS:

    30sec FAST PACE
    C2 :32-36 S/M
    AB : M: at least 500W
    F: at least 250W

    30sec EASY PACE
    C2: 22-24 S/M
    AB: M:at least 150W
    F: at least 100W
    REST 2 MIN

    4 SETS:

    60sec FAST PACE
    C2: 32-36 s/m
    AB: M: at least 450W
    F:at least 200W

    60sec EASY PACE
    C2: 22-24 s/m
    AB: M:at least 150
    F: at least 100
    REST 3 MIN

    4 SETS:

    90sec FAST PACE

    C2: 32-36
    AB: M: at least 350/400
    F: 150/200

    90sec EASY PACE

    C2: 22-24 S/M
    AB: M:at least 150W
    F: at least 100W

    REST 3 MIN

    AND BACK AGAIN SAME WAY:

  • Ghost knee Workout

    AMRAP15
    15 HSPU
    15 burpee
    15 T2B
    15 cal row

  • 21.11.2018 Workout

    Stopilla etukyykky 3@70%, 2x3@75%

    Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85%, jos kuleksii niin 1+1@85%

    Snatch Balance

    3@70%, 2@75%, 2@80%, 2x2@85%

  • Rowing intervals + gymnastics + strength Strength

    AM: 70 min
    A. Warm up for 10 min
    B. Rowing intervals:
    5 x 1500m
    - 2 min rest
    1) 2.09.8/500 m, 24 spm, 153/167
    2) 2.09.6, 24, 164/174
    3) 2.09.4, 25, 169/178
    4) 2.09.3, 26, 171/179
    5) 2.08.6, 26, 173/180
    Total avg. 2.09.3, 25 spm, 164/180
    C. Cool down for 15 min

    PM: 140 min
    Warm up EMOM12 + 18 m HSW
    1.Gymnastics
    A. MU practice for 65 min
    - SS 2 x 10
    - RS 3 x 5
    - TWB 5 x 2
    - HTR 6 x 1
    - MU 10 x 1 + 2 fails
    - MU assisted 2 x 1
    - Total of 12 MU

    B. (Optional) - not done

    2.Strength
    A. Front squat 3 x 3 @ 82%, tempo 05X1
    3 + 3 single leg jumps from block after each set
    - 82 % = 72 kg
    - 3 x 67.5 3 x 65 -

    B. 3 sets:
    - 15 Reverse hyper - 20 kg
    - 10+10 Single leg knee extensions - 5 kg
    - 10 Feet elevated ring row (1s hold at top position, squeeze the shoulder blades together)

  • Hard routine Workout

    160 min
    1.Warm up

    2.Gymnastics
    A. BMU drills & practice for 40 min
    - 1 1 2 2 2 2 2 3 3 3 3 = 24 BMU

    3.Conditioning
    A. Prep for metcon
    B. With a running clock
    B1. FT:
    20 - 15 - 10 - 5
    Burpee
    Pull up - butterfly pull ups :)
    HSW m > 8 - 6 - 4 - 2 m
    Time: 13.50

    B2. At 25.00, 2 RFT:
    25 deadlift @ 65 kg
    25 TTB
    Time: 7.11

    B3. At 40.00, 5 RFT:
    50 DU
    10 STOH @ 42.5 kg > 35 kg
    Time: 8.24

    4.Strength/accessory
    A. From Friday:
    3 sets:
    - 5-8 Ring dips w/ 2s hold at bottom - 5 5 4 reps
    - 15 DB Prone row - 30 25 25 lbs
    -Rest 90s-

    B. 3 sets:
    - 10 bicep curls @ 20 lbs
    - 30 tricep extensions w/band

    C. 3 sets:
    - 10 v-up
    - 20 leg raises
    - 30 side heel touches

  • 15.11.18 Workout

    WOD:

    10 ROUNDS OF :

    Max Cal ( no rest b/t ) - C2 & AB
    45 sec work 15 sec rest
    30 sec work 30 sec rest
    15 sec work 45 sec rest