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

  • Gymnastic Metcon Workout

    • 5 Min AMRAP of:
    Strict Handstand Push Ups

  • Strength Strength

    • 5-…-5 of:
    BB Back Squats
    5RM

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 h, x 5

    Strength & Conditioning:
    Metcon x 1
    Aer x 2, 90 min
    Squat 1640 kg
    BB -

    Gymnatics:
    MU - 30
    BMU -
    Bfly - 50
    BCTB - 20
    HSW - 27 m

    Recovery:
    Sleep 3/7
    Avg. 7 h 50 min
    Avg. 22:40
    Avg. EA 39 kcal/FFM

  • Nanorosso 22.01.22 Workout

    For time
    27 21 15 9
    Cal bike erg
    Jumping lunges

  • 18.1.2020 Masters SM Workout

    Eilinen

  • Gymnastic Metcon Workout

    • 30/20 reps for time of:
    Bar Muscle Ups

  • Henkeli 040120 Workout

    La: skilli/aerobiapäivä

    Optional: Bar muscle up skills: (use 10-15min)
    - kippiliike
    - hip to bar
    - bar muscle up setit kuminauha-avustuksella
    - bar muscle up setit ilman kuminauha-avustusta

    45 min for quality:..
    1-2 rope climbs

    20 cal ski

    10m:
    karhukävely

    rapukävely

    tipukävel

    possukävely (konttaus polvet 1cm irti lattiasta, kuvittele lantion päälle vesilasi)

    mittarimato

    5+5m punnerrusasennossa pyörähdys ympäri t-kierrolla

    spiderman

    -20 cal bike
    -1-2 rope climb
    -corework of your choice
    -20cal row
    -mobility of your choice

  • Weightlifting strength Strength

    • 1-1-1-1 of:
    BB Squat Snatch
    1RM
    Poi con il 90% 1RM fai altre 3 serie.

  • “FELIX THE CAT” Workout

    6 Rounds for Time

    9 Burpees
    9 Box Jumps (24/20 in)
    9 Pull-Ups
    9 Thrusters (40/20 kg)
    9 Toes-to-Bar

    With a weight vest

  • Henkeli 030120 Strength

    1. 3x3 clean pull (hermottava, tavoitteena hakea tuntumaa vetolinjaan ja terävyyttä jalkoihin. sopiva kuorma on sun conplexin tavoterautaa vähän pienempi kuorma. Päätreeni on siis nostokomplexi, älä hevostele tässä)

    2. 5x squat clean+front squat + hang squat clean. (5 kovaa nostoa. tavoitteena säilyttää hyvä hermotettu veto myös complexissa.)

    3. 5x 10s max assault sprint/2min rest

    4. 3 rds:

    5. 7-9 landmine press

    6. 7-9 kulmasoutu käsipainolla
      Mark your hang Clean weights here 👇🏻