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

  • Gymnastic Metcon Workout

    • 3 Round of:
    Standard Push Ups 25 reps
    GHD Sit Ups 25 reps
    Handstand Walk 2:00 @ max meter
    3:00 rest each round

  • Muscle & Power, AV2 Strength

    Banded deadlift 5x5 reps

  • "TEKNIIKKAPAJA" Workout

    Käsilläkävelyn perusteet.

    Ota stepit haltuun vaihe vaiheelta ja harjoittele säännöllisesti 1-3 kertaa vkossa.

  • Metcon Workout

    3 Rounds

    25 Wall Balls
    50yrd sled push 40lbs

  • Barbell Open 18.1 Workout

    20min AMRAP
    8 Toes-to-bar
    10 hang clean & jerk 40kg/25kg
    14/12 Cal Row

    Laske kierrokset, tulos = kokonaiset kierrokset + vajaan kierroksen toistot

    Skaalaukset
    Toes-to-bar:
    - knees-to-elbow
    - knee raises
    - maassa selällään jalkojen nostot
    - linkkuveitset
    Hang clean & Jerk
    - tangolla ilman painoja
    - käsipainot 8-10kg

  • #LASPCOM20032020 Workout

    Athletes Notes

    MOBILITY
    Couch Stretch: 1-2 Minutes Each Side
    Video

    Child's Pose: 1 Minute
    Video

    Butterfly Stretch - 2 Minute Hold
    Video

    ACTIVATION
    3 Rounds
    10 Calorie Assault Bike/ 30 DU
    10 Knuckle Drags (5 Each Side) Video
    10 Box Step-ups / SU SEDIA
    5 Strict Pull-ups / 15 PUSH-UP CON FERMO

    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press & Reach
    5 Romanian Deadlifts
    5 Front Squats

    Workout Definition

    FRONT SQUAT

    PER ARY: TENERE IL NUMERO DI RIPEZIONI PIU' ALTO IN BASE AL CARICO

    On the 2:00 x 7 Sets
    Set 1 (On the 0:00): 3 Reps @ 80%
    Set 2 (On the 2:00): 1 Rep @ 88%
    Set 3 (On the 4:00): 3 Reps @ 80%
    Set 4 (On the 6:00): 1 Rep @ 91%
    Set 5 (On the 8:00): 3 Reps @ 80%
    Set 6 (On the 10:00): 1 Rep @ 94%
    Set 7 (On the 12:00): 12 Reps @ 68%

    Workout Definition

    3 Giant Sets:
    :30s Kettlebell Side Plank (Left Arm)
    :30s Kettlebell Side Plank (Right Arm)
    50' Dumbbell Death March

    Rest 2 Minutes Between Sets

    Workout Definition

    For Time:
    3 Rounds:
    30 Wallballs (30/20) / THRUSTER
    30 Sumo Deadlift High Pulls (95/65)
    30 Box Jumps (24"/20") JUMP HOPE 60
    30 Push Press (95/65)
    30/20 Cal Row / 90 DU
    1 min. rest

  • 23.4.2020 Kevyt viikko Workout

    Peruskunto liikuntaa 60 minuuttia.

  • WOD Strength

    "AMRAP 14'
    10 Alt. KB Snatch @20/12kg
    7,5 m One arm KB FR walking lunge @20/12kg
    10 Pull-up
    7,5m One arm KB FR walking lunge"

  • Strength Strength

    Power snatch daily max

  • 24.3.2020 Sali Workout

    Eilinen/

    Alakerran CF ohjelmointi