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

  • SPCOM07022020 Workout

    A. Warm Up

    4 Rnd
    30" HS Hold
    10 Burpees Target

    B. Forza
    Warm Up
    Pause Power Position Hang Squat Clean
    6×3
    poi
    Above Knee Hang Squat Clean
    7×2 @80% 1RM

    C. For Rep
    AMRAP 4' x 4
    2 Burpees Target
    2 Double DB Snatch
    4-4, 6-6, ecc...
    Rest 2'

    D. Skill
    10 Rnd
    2-4 Bar Muscle Ups con Vest
    Rest: 2'

    E. For Time
    5 Rnd
    15/12 Calorie Ski
    10mt HS Walk a muro/libero

    F. for rep
    5 Rnd
    5' Row max cal

    G. Optional Acc...
    RND 1-3
    Tempo Pistols 8 lato
    5×10 DB Strict Press

  • Tuesday Warm up Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds
    then
    30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
    45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
    60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
    lepää 2-3 min ja aloita juoksutreeni

  • RestDay! Workout

    Lepoa / huoltoa

  • Overhead Squat Complex Workout

    On the Minute x 10:
    1 Power Snatch
    1 Tempo Overhead Squat

  • OPTIONAL Workout

    easy aerobic work 2-3rounds:

    20cal c2bike
    20cal ski
    20cal row
    20cal echo
    200m run

  • Lauantai 26.6. Workout

    Juhannuspäivä
    Sali kiinni

  • Kettlebell Workout

    Wod for time
    50-40-30-20-10
    Russian Swing
    Sit Up
    50-40-30-20-10
    Deadlift
    Push-Up
    50-40-30-20-10
    Snatch
    Reverse Lunge
    Tc: 45 min’
    @24/16

  • Upper body Strength

    10 bench press - 5 chin ups x 10 rounds. 90 s rest between rounds.
    Completed in 24 min.

  • Saturday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then 2 rounds

    1:30 easy/mod pace ski
    10+10 upright row
    10+10 single arm db press
    :15 Active Bar Hang
    5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
    5+5 lateral box step ups + 5 box jumps @50/60cm

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Chin Ups 4-6 reps
    Strict Ring Dips 3 reps + Ring Support 0:10-0:20
    Pistol Squats 10 reps
    Strict Toes to Bar 4-6 reps