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

  • Endurance Workout

    • 60 Min of:
    Row @ 60-70% MHR

  • KesäWOD Lapset Workout

    Lämmittely

    Harjoitellaan työntöliikkeitä tangolla

    Wod: 15min amrap
    Seinäpallo 8
    Punnerrus 7
    Leuka 6
    100m juoksu

    Loppujäähdyttely

  • WOD 07/09/19 Workout

    FOR TIME

    3 ROUND OF:

    400 MT RUN

    12 POWER CLEAN 60/40

  • Endurance Workout

    • 30 Interval of:
    Assault Bike 0:30 @ 105-110% MAP
    0:30 @ very easy pace
    MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
    il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal che sugli interval
    da 0:30 è quindi di circa 6 Kcal.

  • Conditioning 2 Workout

    A. EMOM x 8:
    Odd: 20/16 Calorie Row
    Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
    Rest 2 minutes
    B. EMOMx8:
    Odd: 20/16 Calorie Row
    Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

  • 6-10-17 Workout

    Muscle
    5 Rounds
    5 x Rack Pull
    10 x Dumbbell Squat Clean
    10 x Hammer Curl
    5 x L Hold Leg Raises

    Metcon
    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 20-lb. ball
    1 minute of rowing (calories)

    Rest 1 minute

    Post total reps completed to comments.

  • 3 Rounds Workout

    21-15-9x
    Squats
    Push-ups

  • Swimming Workout

    13 rounds

    25m sprint
    50m for quality

  • Ninjat 14-16v WOD Workout

    5 min AMRAP

    12 x vala-askelkyykky, 5-10 kg levypaino
    9 x varpaat tankoon
    3 x bar MU / 9 x leuka
    3 min lepo

    4 min AMRAP

    5 min AMRAP

    12 x vala-askelkyykky, 5-10 kg levypaino
    9 x varpaat tankoon
    3 x bar MU / 9 x leuka

  • Superkids 7-9v taito Workout

    Reaktiolähtöjä:

    -Päinmakuulta
    -Selinmakuulta
    -Hernepussin tms. hakua

    jne..