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

  • 14.2.2020 Masters SM Workout

    Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 2x2x75-78%

    Rive + työntö (2+1)x70%, (2+1)x75%, 1+1x80%, 1+1x85%, 1+1x90%, 2x(2+1)x75-78%

    Etukyykky 1x4x83%, 1x88%, 1x4x83%, 1x91%, 1x4x83%, 1x93%

    VAPU 5x5x75%

  • On Ramp 1/6 Workout

    Air Squat
    Pull-Up

    Burpee
    Sit-Up
    Hollow Hold/ Plank Hold

    6min Amrap
    12 AirSquats
    10 Sit-ups
    8 Burpees

  • Perjantai Wod Workout

    E2MOM 10
    2+2
    Clean + Split Jerk

    For Time:

    800m Run
    20x 1DB OHLunge (15/22,5kg)
    20x 1DB Snatch (15/22,5kg)
    20x 1DB Thruster (15/22,5kg)
    800m Run

    TC: 15min

  • 10/4/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Intervals(32)
    Rower preset workout
    1:00 min-rest 1:00
    2:00 min-rest 2:00
    3:00 min-rest 3:00
    4:00 min-rest 4:00
    3:00 min-rest 3:00
    2:00 min-rest 2:00
    1:00 min-rest 1:00
    Done

    Or
    c/o Alchemy 365
    A10:

    10 Rounds –
    1 Tabata Interval: Goblet Squats
    1 Tabata Interval: Mountain Climbers

    Finisher
    50 double crunch
    1:00 min chest opener

  • Oma treeni 22.8.2019 Strength

    Shoulder press 5 x 3

  • WOD 11/12/19 Workout

    “Flintstones”

    AMRAP 20:

    50 Wallballs

    40 db snatches 25/22,5

    30 Toes to bar

    20 Cal row/bike

  • Pk-jumppa Workout

    Easy pace:

    5km Bike
    2,5/2km Row
    2km Run/Walk

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3-4 rounds, rest as needed between

    1) 15-30sec Ring Support
    2) 15-30sec Chest to Rings Hold (top of ring pull-up)

    RPE 3 to 4

  • Metcon Workout

    • WOD
    Prova uno dei WOD di gara
    Oppure:
    20 Min EMOM of:
    1st Min
    Movement A x reps
    2nd Min
    Movement B x reps
    3rd Min
    Movement C x reps
    4th Min
    Movement D x reps
    Seleziona 4 movimenti su cui desideria fare pratica e lavorali in EMOM alternato ad un pace
    submassimale per un tot di reps

  • Bike for 88 mins Workout

    Biking outside for 88 mins (32,1 km)