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

  • KK sirkus koulu Workout

    For time

    5-10-15

    OHS @70/50KG
    BMu
    HS walk

    Tc 12min

  • Deadlift amrap Strength

    Amrap deadlift@80%

  • Endurance Workout

    • 60 Min of:
    Row @ 60-70% MHR

  • Lat pull downs Strength

    max rep

  • Accessory Workout

    3 rnds for max pump, no rest btw sets
    Max effort Banded triceps
    Max effort Banded Lat pulldown
    Max effort Banded pull apart

    • Nyt ei lasketa toistoja, vaan pumpataan kuminauhalla voimaa ojentajiin ja selkään.
    • Lihastuntuma ja polte treenissä tärkein. Ei taukoja liikkeitten välillä.

  • Tisdag 5/5 2020 Workout

    10min emom Kipping practice
    Odd:
    Novice: Beat kip/kip swing x10

    Intermediate: hip 2 bar pull up x5

    Advanced: bar MU x1-3

    Even:
    Novice: Blocked push ups x5-10
    Intermediate: russian push ups x5-10
    Advanced: russian dips x5-10
    +
    Every 90sec for 18min
    1: strict pull ups sub max
    2: 40m Gun walk
    3: push ups sub max
    4: 60sec straight arm plank hold

  • Bench and rope climb Workout

    Complete as much as possible in 20 minutes of:

  • 6/8/21 Workout

    Warm up(10)
    10 pik n grass
    10 high knees
    10 arm circles

    WRK(25)
    25-20-15-10-5
    kettlebell swings
    burpees
    200m run after each round

    Finisher
    30 v-ups
    1:00 quad stretch

  • SPCOM16102019 Workout

    Giorno 3
    Warm up
    Squat flow
    Then
    300 mt row
    21 banded goodmorning
    15 vup
    9 goblet squat 24/16

    5 round :

    12 dl ( 70/50)

    9 hang power clean

    6 jerk ( rest 90’’ tra I round)

    5 round:

    12 dl db ( 22,5/15)

    9 hang power clean

    6 jerk ( rest 90’’ tra I round)

    Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
    Per 10' ogni 20" una rep

    PARTE C

    C1
    5x 5 Knee To Chest + 5 TTB Gambe Tese + 5 ttb

    Rest 60”

    C2

    Every 2’ 30” for 20’

    25/20 Cal Skierg

    25/20 Cal Bike

    25/20 Cal Row

    In the Remaining Time

    Max Rep Burpees On Target

    TEAM WOD
    AMRAP 20'
    8 TTB
    6 BBJO
    4 Heavy Thruster
    Parte il compagno ed esegue un rnd e poi parte il secondo alternandosi

    REST 5'

    5 RND
    80 Double Unders
    40 PULL- UP
    20 CAL. SKI ( a testa)
    le serie vanno divise per i membri del team tranne lo SKI

  • “Run It Back” Workout

    On the 4:00 x 6 Rounds:

    12 Pull-ups
    21 Kettlebell Swings (53/35)
    400 Meter Run

    Kilos: (24/16)