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

  • Tisdag 10/12 2019 Workout

    Push press 6x3@moderate to heavy weight ca 75-80%
    +
    30-20-10
    Alternating DB snatch
    Wall balls

  • Gymnastic strength/conditioning/accessory/core Workout

    Strength:

    Pull up
    3-3-3-3-3

    Jokainen sarja mahdollisimman raskaasti. V.0-1

    Conditioning

    A) 10 Rounds of nate:
    2 MU (Bar or ring)
    4 Strict HSPU
    8 KB swing @32/24kg

    Huom!
    Voit tehdä treenin aikaa vastaan tai for quality.
    Skaalaukset:
    MU-> Bar MU with rubberband
    Strict HSPU->Kipping

    Accessory
    4 Sets:
    8 Ring row
    30sec Rest
    14-16 Alt.DB bench press
    1min Rest

    Core 3-4 Rounds:

    20sec L-sit hold/knee tuck hold
    12 Alt. V-ups
    8/8 Side plank rotations
    1min Rest

  • 25.1.2021 Russian Deadlift Workout

    Maastaveto 6 x 4 x 80%

    Työntöotteella penkkipunnerrus

    5 x 5 x samat painot kuin viime viikolla.

  • Monday Cool down Workout

    2-3 min light cardio
    5 cobra to downdog (pause for 3-5 sec on both positions)
    5 russian baby maker strech (pause for 3-5 sec on both positions)
    5+5 over the hurdles from out to in and in to outside

  • SPCOM12112019 Workout

    A.
    5' DU SUDDIVISI IN
    40" ON
    20" OFF

    3' BIKE

    PVC+MOBILITY

    B.

    empty bar:

    Overhead Squat
    2 x 6-8 rep

    rest 2' poi

    Front squat

    2x6-8 rep

    rest 2' poi

    Front squat in mezza accosciata con movimento lento

    2x6-8 rep

    C.
    emom ogni 2' per 10 set (20')
    complex

    Hang Clean + Clean + Jerk

    Incrementare il carico ogni set

    B.
    emom ogni 2' per 10 set (20')
    50 du
    8 c&j
    partenza 50% @1rm c&j
    incrementare il carico ogni set

    C.
    3 rnd
    DB Press one arm x 8 Rep per lato
    Rest 90"
    DB Hammer Curl x 10 reps

    D.

    4RND

    20/15 Cal. Bike
    20 GHD
    8 power clean (70-60/45-35kg)
    40mt KB F. Carry

    rest 60" tra i set

    Lavoro opzionale
    6 rnd
    500/400mt Row
    15 Burpees Over the Row

  • WOD 26/11/19 Workout

    00:00 - 02:00

    2 Rounds of:

    10 Pull-ups

    10 Double Dumbbells Thrusters 2×22,5/15Kg

    02:00 -04:00

    2 Rounds of:

    12 Pull-ups

    12 Double Dumbbells Thrusters 2×22,5/15Kg

    04:00 -07:00

    2 Rounds of:

    14 Pull-ups

    14 Double Dumbbells Thrusters 2×22,5/15Kg

    07:00 -10:00

    2 Rounds of:

    16 Pull-ups

    16 Double Dumbbells Thrusters 2×22,5/15Kg

    10:00 -13:00

    2 Rounds of:

    18 Pull-ups

    18 Double Dumbbells Thrusters 2×22,5/15Kg

  • Lauantai 25.6. Workout

    Sali kiinni

  • 3.12.2019 Sali Workout

    Eilinen/Lepo

  • Army Combat Fitness Test Workout

    Evaluate the current state of fitness using the ACFT.
    Select personnel conduct the ACFT.
    Other personnel conduct the alternate event.

    Log your score, to track progress over time.

  • Extra Credit 08-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 Bodyweight Kang Squats
    10 Arm Haulers
    15 Glute Bridge Ups
    1:00/1:00 Couch Stretch
    -Rest as Needed b/t Sets