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

  • Thursday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim Session
    6x25m warm up with different drills
    then
    150m mod/fast swim
    rest 1 min
    4x25m kick with 15-30s rest bwn
    rest 1 min
    150m fast swim
    rest 1 min
    4x25m kick with 15-30s rest bwn
    rest 1 min
    150m faster swim
    rest 1 min
    4x25m kick with 15-30s rest bwn
    rest 1 min
    150m fastest swim
    cool down 50m pull

  • 26.7.2020 WOD Workout

    AMRAP 16 (REPS)
    5 Pull Ups
    10 Push Ups
    15 Air Sqats
    Push Press 85/60kg
    1-2-3-4-5-6-7.....

  • Strength 30-12-2021 Strength

    A) Front Box Squat
    8RM in 4 sets. Rest 2:00
    - Parallel Box
    - Aim for same or small progress from last week.

    B) RDL
    4 x 10-12. Rest 90s.

  • #SLACOM22052020 Workout

    W.UP
    Mobility spalle e anche Nicolas Erbini

    AMRAP 8'
    20 CAL.
    10 KB Taters
    youtu.be/82gxfvmXZ-4
    20 DU/40 SU
    REST 2'

    3RND
    Wall Sit 45-60"
    Plank 45-60"

    STRENGHT WL
    W,UP
    4-3 RND
    Kettlebell Front Squat 10-12

    Standing Calf Raise
    10 right leg
    10 left leg
    10 both legs together
    (30 total)

    (adeguare il carico indicato alle proprie capacità e massimali)

    AMRAP 3'
    Cluster 50/35KG
    1' FRONT FACING BURPEES
    REST 1'
    AMRAP 3'
    Cluster 60/45KG
    90" FRONT FACING BURPEES
    AMRAP 3'
    Clusters 70/55KG
    2' FRONT FACING BURPEES

    WOD
    "RHINOCEROS"
    FOR TIME
    6 RND
    30DU
    15 OHS 35/25KG
    10 C2B
    7.5 MT HSW any style (eventualmente tenere i piedi su un box o rialzo ed effettuare 4 giri completi cammiando intorno al supporto)

  • Strength 24-12-2021 Workout

    Close Grip Floor Press in Bridge
    1RM in 8 sets. Rest 2:00

    • Option: 5 x 5 @moderate weight
    • Last tested here

  • Mobility Workout

    Jos et ole vielä liittynyt Joulukalenteri-ryhmään WodConnectissa, niin nyt viimeistään on aika.

    https://www.wodconnect.com/advent-calendar-gym/feed

    Tuosta linkistä pääsee liittymään ryhmään ja sieltä löytyy joulukuulle sopivia haasteita joka päivälle tukemaan muuta harjoittelua ja helpottamaan arjen kankeutta. 🎅

  • Extra Credit 24-12-2021 Workout

    DB Floor Press: Max reps in 2:00 with lightish load
    +
    - Biphasic Half-Kneeling Pec Stretch
    - 5 Parasympathetic Breaths each side (6s inhale + 1s hold + 6s exhale + 1s hold)

  • Conditioning 29-12-2021 Workout

    Partner workout!
    10:00 AMRAP
    20 Calorie Row
    20 G2OH with a plate @20/15kg
    20 V-ups

    Rest 2:00

    10:00 AMRAP
    20 Calorie Bike/Ski/Stairs x 1
    20 Plate Walking OH Lunges
    20 Hollow Rocks

    • Goal: Challenging effort
    • Split the work with your partner how you wish.

  • C&J LADDER Workout

    Strenght:
    5 set of 5 strict pull-ups / BICEP BAR HOLD
    WOD:
    AMRAP 15'
    1 Clean and Jerk
    1 Round of “Cindy”
    2 Clean and Jerks
    1 Round of “Cindy”
    3 Clean and Jerks
    1 Round of “Cindy”
    …continue to add 1 CJ after every round of “Cindy”Strenght:

  • 2.6.2020 Workout

    Eilinen/Lepo