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

  • Hotelträning Workout

    A1: DB Bench press 3x12
    A2: SA DB rows 3x15
    B1: incline bench press 2xMax
    B2: Lat pull down 2x8
    C: DB Shoulder flys, drop set

  • SNATCH + OHS Strength

    E2MOM x6
    2 Power Snatch + 2 OHS
    60-80% 1 RM Snatch

  • SPCOM23072019 Workout

    A.
    200mt run+50DU x 3rnd
    PVC+MOBILITY
    2RND
    One Arm Ring Row x 5 rep per lato (movimento controllato)
    Rest 15"
    Reverse Grip Push Up x 10 rep
    Rest 15"
    Band Pull-Throughs x 10 rep
    (Cercare la massima contrazione dei glutei e l'estensione completa dei fianchi )
    Rest 15"
    30" Supinated-Grip Hang from Pull Up Bar
    Rest 15"
    One Arm Overhead Kettlebell Cossack Squat x 5 rep per gamba
    Rest 15"

    video esecuzione:
    One Arm Ring Row

    Reverse Grip Push Ups

    Band Pull-Throughs

    Supinated-Grip Hang from Pull Up Bar

    Single-Arm Overhead Kettlebell Cossack Squat

    B

    EMOM 20' ogni 2' (10 set): 
    Snatch x rep : 4,4,3,3,3,2,2,2,1,1

    Carichi per set % 55, 65, 70, 75, 80, 85, 90, 95, 100, 101

    C

    Deadlift
    4 x 5 REP 65%
    rest 2'

    POI

    Back Squat
    4 x 5 ripetizioni al 65%
    rest 2'

    E

    AMRAP 20'
    80 Double Unders (160SU)
    40 Wallball
    30/20 Cal. Row
    20 Alt. DB Snatch 22,5/15KG

  • WOD Workout

    12min Amrap

    12 Mavea
    9 HPC
    6 STOH
    3 Tangon yli burpeeta

    50/35kg

  • Sadepäivän simppeli Workout

    24 min time:

    31 2xdb clean

    4 rounds:
    12 db snatch
    12 db lunge
    12 db push press

    31 2xdb squat

    Rest of 24 min time max distance run.
    Result is metres of running.

  • Odd-Object Workout

    Odd-Object A
    For Time [10 Minute Time Cap]:
    100′ Yoke Carry (340/240)
    100′ Yoke Carry (400/280)
    100′ Yoke Carry (460/320)
    100′ Yoke Carry (520/360)

    Every 2 Minutes [Starting on the 0:00]:
    9/6 Calorie Assault Bike

    Odd-Object B
    [Not For Time]:
    3 Supersets:
    30′ Double Dumbbell Bear Crawl (Forward)
    30′ Double Dumbbell Bear Crawl (Backwards)

    Rest 2 Minutes Between Sets

  • Superkids 10-13 v WOD Workout

    Joka alkava min x 6

    -5 x Leuanveto (kippi / perhonen)

    Joka alkava min x 6

    -5 x toes to bar

  • Kati Strength

    Mave
    80 kg

    Penkki
    40 kg

  • Saturday Madness Workout

    In teams of 2, AMRAP 30
    Buy-in:
    800 Meter Farmer Carry@32/24kg
    Then with the remaining time Max Rounds of:
    30 Box Jump Overs @60/50 cm
    30 Power Cleans @60/42.5kg
    30 Strict Handstand Push-ups

    GOAL : 4+rounds

    split as needed with one person working at a time.
    Strict HSPU scaling: abmat , box pike push-up, pike push-up, push-up.

  • 6.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt