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

    • 4 Sets of:
    One-Arm KB Z Press 10 reps/side unbroken

    1:00 rest
    Double KB Front Rack Walking Lunges 30 reps unbroken
    1:00 rest
    One-Arm KB Row 10 reps/side unbroken
    1:00 rest
    Double KB Split Stance RDL 10 reps/side unbroken

    1:00 rest
    (Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

  • fAB times Workout

    50 - 40 - 30 - 20 - 10

    Ab mat sit-ups
    Double Unders
    Burpees
    .5, .4, .3 etc on curve OR 500m, 400m, 300m, etc on Erg - whatever is open!

  • Gymnastics + strength Strength

    120 min
    WU 15 min
    1.GS
    A. MU 30 min
    - Skill drills
    - MU 6 x 1

    B. TTB, CTB & HSPU practice for 15 min
    *
    2.WL*
    A. Snatch + hang snatch 1 + 2
    - 25 25 30 35 kg
    - Find a heavy weight in 5 min window
    - 40 (42.5) 42.5

    B. Cluster
    - 25 25 30 30 35 35 40 40 45 45 kg

  • Fitness Workout

    A.
    Four sets of:
    Front Squat x 6-8 reps @ 30X1
    Rest 45 seconds
    Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
    Rest 45 seconds
    Double-Under Practice x 45-60 seconds
    Rest 45 seconds

    B.
    For time:
    Row 1000 Meters
    immediately followed by,
    Three rounds of:
    15 Dumbbell or Barbell Thrusters
    15 Box Jumps

  • rengastekniikoita Workout

    -skin the cat
    -etu- ja takavaaka
    -pidot

  • 16.12.18 - ADVENT WOD Workout

    WOD :

    "FRAN"

    21-15-9

    Thruster
    Pull up

  • 28.9.2019 Session Two Workout

    Karen + Accessory

    Salin ohjelmoinnissa.

  • munatilaus Workout

    merkkaa alle kuinka monta kennoa haluat. 1 kenno 10 euroa. maksu salille munarahapurnukkaan seteleinä.

  • AMRAP Vs. Skin the cat Workout

    10 min AMRAP

    2 köysikiipeilyä
    10 punnerrusta
    14 wallball

    Joka alkava minuutti tee 2 skin the cat.

    Katso tulokset 24.10.2014

  • Rowing warm up Workout

    For quality

    • 1 minute w. 24 strokes pr. minute
    • 1 minute w. 26 strokes pr. minute
    • 1 minute w. 28 strokes pr. minute
    • 1 minute w. 30 strokes pr. minute
    • 1 minute break
    • 1 minute w. 26 strokes pr. minute
    • 1 minute w. 28 strokes pr. minute
    • 1 minute w. 30 strokes pr. minute
    • 1 minute w. 32 strokes pr. minute
    • 1 minute break
    • 1 minute w. 28 strokes pr. minute
    • 1 minute w. 30 strokes pr. minute
    • 1 minute w. 32 strokes pr. minute
    • 1 minute w. 34 strokes pr. minute