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

  • 1.8.2019 Workout

    Lepoja

  • Back Squat Strength

    10x3 Back Squat @80%
    - Rest 2min btw

    3x10 Back Squat @65%
    - Rest :90 btw

  • Row Workout

    2 Rounds, Not for Score:
    300m Slower (2K + 20s)
    300m Moderate (2K + 12s)
    300m Fast (2K + 4s)

  • Gymnastic strength Workout

    • 4 Sets of:
    Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
    near failure max reps (2 reps buffer)
    (4 Sets a quasi max reps meno 2 reps di buffer)
    1:00-2:00 rest each sets.

  • 290220 Workout

    A) for time:
    80 thruster @50/30
    *every time you break perform 20 sit up

    Cap 20'

    B) amrap 20'

    6 g2oh w/t plate 15/10
    12 push up
    24 alt lunge w/t plate 15/10

  • Gymnastics + strength Strength

    150 min
    WU 15 min
    1.GS
    A. MU 45 min
    - Skill drills
    - MU 10 x 1
    - Total of 10 MU

    B. Bfly
    - 20 reps

    C. Bfly CTB
    - Box drills x 3 sets
    - Singles 8 x 1 reps

    2.Strength
    A. HSPU Strength, 6 sets:
    3 Pike HSPU + max hold at bottom
    - Rest as needed
    - 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

    B. Bench press 6 RM (max 2 sets)
    30 40 46 48 kg

    C. Bench press 5 x 4 @ 6 RM weight
    48 kg
    - Rest as needed-

    D. 5 sets:
    Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
    DB Prone row x 8 (Heavy, but controlled) - 25 lbs

  • Metcon Workout

    20 Min AMRAP of:
    C2B Pull Ups 21 reps
    Plyo Box Jump Overs (60/50 cm) 15 reps
    BB Hang Power Snatch (50/35Kg) 9 reps

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Voimistelua

    Otm 12
    4 hspu
    20s roikunta tai pito renkailla
    20-30s kuppipito

    Loppuvenyttelyt

  • Lisäksi Workout

    Lisäksi tee tabatas of :
    sledge hammering, vuoroin 20 sec oikealta ja vuoroin 20 sec vasemmalta lyönnit.
    -2min rest-
    tyre flibbing aina 1 kerran 20 sekunnin aikana ja huilia tulee näin ollen 10-20 sec.
    Eli toi myös tabata kellon tahtiin.
    Sitten 3 rounds:
    1min farmers walk ja perään 1 min front rack walk. 1 min rest. sopivat kuulat naisille 16-20kg ja miehille 20-24kg.

  • 16.1.2020 Masters SM Workout

    Eilinen