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

  • Row for time Workout

    Row 1,000m as fast as possible.

  • Strict Press Strength

    For Total Load:
    5 Sets of 2

    *Building Off 7.8.22 

  • 10.9.2020 WOD Workout

    Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
    7 x ( 1+1) x 70 - 80%
    Send Off 1:30

  • RestDay! Workout

    RestDay!

  • 8.2.2021 Workout

    Lepoja. Tämän jälkeen 2 viikkoa salin ohjelmointia.

  • 6.4.2021 Workout

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

  • Conditioning Workout

    Conditioning :
    A,
    EMOM 16 (40:20; work: rest )
    1.min: Burpee to plate (20/15kg)
    2.min : Plate G2OH @20/15kg
    3. min: waiters walk right
    4. min: waiters walk left

    B,
    Death by : wall ball @9/6kg + USA swing @24/16kg
    Start with 4 reps each
    1 min: 4 wall ball + 4 swings
    2. min: 5 wall ball + 5 swings
    3. min: 6+6
    4. min: 7+7
    5. min: 8+8
    6. min: 9+9
    7. min: 10+10
    .
    .
    .Goal: round of 8. (11+11)

  • 27.10.2021 PK Workout

    Basic Condition 60 minutes.

    20-22-24-26-28-30
    Row
    Echo Bike
    *every 6 min
    5 C2B
    15 Air Squat
    10 TTB

  • Sunnuntai 5.12. Workout

    Wod

    8 min amrap

    Treeni:
    20 Db Box step ups 22,5/15 kg

    15 T2b

    Hiki:

    20 box step ups

    15 hanging knee raises

  • #SLACOM13052020 Workout

    W.UP
    ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

    40" GTOH with plate
    30" Burpee to Plate
    10 Calorie Row
    30" Burpee to plate
    40" GTOH with plat

    4-5
    Rest 1 Minute Between Rounds

    Side Plank Rotational Press 8-10 per lato

    Alternating Single Arm Superman Extensions 10 per lato

    SNATCH

    EMOM ogni 2' per 3 set 6'
    Snatch Press from Receiving x 5 rep

    EMOM ogni 2' per 5 set 10'
    Snatch Push Press + 2 Overhead Squat

    EMOM ogni 2' per 12 set 24'
    Snatch senza staccare i piedi da terra

    *Sets 1-2 = @ 65% of 1-RM Snatch
    *Sets 3-4 = @ 70% of 1-RM Snatch
    *Sets 5-7 = @ 75% of 1-RM Snatch
    *Sets 8-10 = @ 80% of 1-RM Snatch
    *Sets 11-12 = @ 85% of 1-RM Snatch

    WOD
    "ELF OWL"
    AMRAP 5' x 4 set WITH VEST
    5 Strict ring dip
    10cal/Row
    5 Push Press 50-60/35-45
    10 HRPU
    Rest 2'
    Continuare da dove si era interrotto a ogni intervallo.

    CONDITIONING
    4 RND
    250MT RUN ROW
    12 Lateral Box Jump Overs
    Rest 2'