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

  • 31.7.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • For Time Workout

    5rds
    Run 400m
    15 x OHS 50/35kg

  • SPCOM22072019 Workout

    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    2 rnd (una Kettlebell heavy)
    6 One Arm Kettlebell Swing
    6 Front-Racked Kettlebell Reverse Lunges
    6 Front-Racked Kettlebell Cossack Squats
    6 Single-Arm Kettlebell Press
    6 Kettlebell Windmills*
    Rest 60" ogni rnd


    B

    EMOM 2' per 10' (5 sets):
    (2 Power Clean + 1 P.Jerk) x 1 rep

    Set 1-2 = @ 75% 1-RM Power Clean 6 REP.
    Set 3-4 = @ 80% 1-RM Power Clean 4 REP.
    Set 5 = @ 85% 1-RM Power Clean 2 REP.

    C

    EMOM al minuto 7 set TOT 21'
    1) 15/10 Cal. Bike
    2) 6 DB Box Step-Overs (1 DB da 25/15kg)
    3) 20-30 DU+ 8-10 TTB

    REST 3'

    2RND For Time
    15/10 Cal. Bike
    6 DB Box Step-Overs (1 DB da 25/15kg)
    20-30 DU
    10 TTB

    REST 10'

    3 Rounds
    10 BMU
    14 STOH 70-60/40-35KG
    16 Bar Facing Burpees

    D

    3RND:
    GHD HIP EXT. WITH OVERHEAD "Y" con DB x 8 rep
    Rest 60"
    Ab-Wheel Rollouts con BB x 6 reps
    Rest 60"
    Tall Kneeling Palloff Press x 10 rep
    Rest 60"

    video esecuzione:
    GHD HIP EXT. WITH OVERHEAD "Y" con DB

    Ab-Wheel Rollouts

    Tall Kneeling Palloff Press x 10 rep

    E

    Ginnastica volume
    10/5 Strict Pull Ups
    20/15 Pull Ups
    30/20 Chest to Bar
    20/15Pull Ups
    10/5 Strict Pull Ups

  • 21.1.2020 Sali Workout

    Eilinen

  • Prison Gym Workout

    21-18-15-12-9-6-3-1

    squat cleans 45
    DU (did 3xSU)
    deadlifts 85
    tire jumps

  • Ke 8x3 Workout

    8x every 3 min, alternating between A and B

    A)
    15/12 cal ski/row or 20/17 cal bike
    9 double kb snatch or 10 single arm db snatch
    6 pullup/c2b or 3 muscle up

    B)
    6 barbell GTOH
    9 burpee over the bar
    12 sit-ups

    Laita tulokseksi tangon paino ja liike.

  • SPCOM12022020 Workout

    A. W.UP
    1' HS Hold
    PVC+MOBILITY
    POI
    20-15-10
    Goblet Squat
    Ski Cal.

    B. forza
    10 Squat Clean & Jerk @70%
    Rest :1'
    8 Squat Clean & Jerk @75%
    Rest :1'
    6 Squat Clean & Jerk @77.5%

    C. For Time
    30-20-10
    DB Box Step Over
    W. Ball
    TTB
    Target Time: 11-16'

    D. Skill
    Every 4' for 20'
    1 Max Set of Strict HSPU
    Target: ALMENO 10-12 REP
    Opzioni scalabilità
    Kipping HSPU
    -Push Ups
    -DB Press

  • Perjantai Wod Workout

    5 Rounds YGIG

    21x Push press
    15x OHLunge
    9x Thruster
    (30/42,5kg)

    Amrap 5min
    Burpee

  • Superkids 10-13 v voima Workout

    -Agilityä

    -5 x rive riipusta + maasta + saksityöntö

  • 16.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min