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

  • Ball and walk Workout

    40kg mb olan yli 10 krt
    40m farmers walk 32kg kb
    5 rounds

  • Home workout Workout

    AMRAP 10:
    • 10 Burpees over an object
    • 12 V-ups

  • Conditioning Workout

    A,
    EMOM 10 mins
    odd: sand bag clean over shoulder x 8
    even: V-up x 12 reps

    B,
    7 rounds for time with one KB
    Left arm:
    3 Deadlift
    3 Russian swing
    3 Clean
    3 Front squat
    3 Thruster
    3 (Push )Press
    Right arm:
    3 Deadlift
    3 Russian swing
    3 Clean
    3 Front squat
    3 Thruster
    3 (Push )Press

    Timecap : 18 mins

  • Gymnastics + conditioning Workout

    120 min
    WU for 20 min

    1.MU
    - Drills
    - 20x1

    2.Conditioning
    EMOM16:
    1) 40 DU
    2) 4 squat snatch 35 kg
    3) 8 cal bike
    4) 10 pull ups

  • Snatch by lunch Strength

    5-3-3-2-2
    Every 2min

  • Nanorosso 04.12.20 B Workout

    For time
    3 rft
    50 wall ball 12 kg target 2.5m
    25 ttb
    10 devil press 24kg

  • Emom30 Workout

    Every 6 min x 5
    5 hang squat snatch @70%
    10 box jump overs
    10 db box step overs @2x 22,5/15

  • Гребём,кидаем Workout

    3 серии.
    *30/21 кал гребли
    *25:20:15 бросков мяча 6/4. отдых 15 сек
    -отдых 2 мин

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 5
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aerobic work -
    Upper body strength x 2
    Squat - 2115 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 145
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3/7
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2820

  • VKO1 Treeni 2A Strength

    Takakyykky
    2 kierrosta: (6 kyykkysarjaa)
    1. 4 takakyykkyä @65%
    2. 3 takakyykkyä @75%
    3. 2 takakyykkyä @85%

    *Sarjat kolmen minuutin välein, ensimmäisen kakkosen jälkeen kevennetään painoa ja tehdään kierros uudestaan alkaen nelosesta.
    *Prosentit suuntaa antavia, lasketaan ykkösmaksimista. Toistot tulee olla kuitenkin hyvin liikkuvia.