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

  • Superkids 10-13v voima Strength

    Rengassoutu

    3 x max reps

  • "Side Effects" Workout

    5 Rounds For Time:
    5 Deadlifts 110/75kg
    20 Double Dumbbell 1-Arm Push Press 22,5/15kg
    20/15 Calorie Assault Bike/ 30/24 Calorie Row

  • WOD Workout

    5 RFT
    20 wallballs 20/14
    10 box jump overs
    20 sit ups

  • WARM UP / A row and some fun Workout

    Before this workout, spend 5-10 minutes doing shoulder dislocation, foamrolling etc.

    On a rolling 10 minute clock:

    And then for the rest of the 10 minutes repeat:

    • 10m Bearwalk w. wallball below you
    • 10m backwards Bearwalk w. wallball below you
    • 10m lunges w. wallball going through forward leg each step
    • 10 Pull aparts (low resistance band)
    • 10 Press w. rubber band stretched to regular press arm width

  • SPCOM20122019 Workout

    A

    A.Warm Up
    pvc+mobility
    Row 2km

    B. Forza
    Deadlift Emom ogni 2' per 4 set
    1×6@65%
    1×5@75%
    1×4@85%
    1×1@95%
    Touch and Go

    C . For Time
    Fran
    21-15-9
    Thrusters 45/30
    Pull Ups
    Rest 5'
    Fran
    21-15-9
    Thrusters 45/30
    Pull Ups
    Rest 5'
    Fran
    21-15-9
    Thrusters 45/30
    Pull Ups

    D. Skill – For Completion
    3 Rnd
    15 R-Arm KB Clean
    15 L-Arm KB Clean
    R1:15/10kg
    R2: 20/15
    R3:25/20
    poi
    3 Rnd
    15 Double KB Clean
    R1: 16/6
    R2: 20/8
    R3: 24/12

    E. Conditioning – For Time
    40-30-20-10
    A. swing
    HSPU
    Calorie Ski (30/22/16/8 donne)

    F – For Reps
    AMRAP 2' x 3
    Run 300m
    Max Bar Facing Burpees nel tempo rimanente
    Rest 4'

  • Booty building and HSPU vol 7 Strength

    1A) Back squat 5x6x75%
    1B) Strict HSPU 5x6

  • Week 04 - Deload Workout

    This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

  • Turkish get up Workout

    5x 4 min AMRAP
    3 MU/ 6 C2B PULL-UPS
    6 TGU
    9 GOBLET SQUAT

  • Mobility Workout

    Tänään vähän teoria pohjaa trigger pisteiden toiminnasta ja niiden hoidosta.
    Videossa keskitytään takareiteen, niin sama teoria ja käytäntö toimii kaikissa lihaksissa.
    Takareisiä on hyvä mobata myös tuolin tai pöydän päällä istuma-asennossa, saat paremmin jaettua painetta tarvittaessa.

  • Day 1 Workout

    • Mobility Pre Warm up
    • Warm up

    4 round, 1’ rest tra i sets
    7 Sprawl
    10 Back Lunges
    7 Tuck Ups
    10 Push ups

    • Workout

    3 sets
    3’ on 1’ off

    25 Double unders
    10 Thrusters con bilanciere - 30/20kg
    5 burpees con salto oltre bilanciere

    3’ rest

    3 sets
    3’ on 1’ off

    25 Double unders
    10 Squat clean con bilanciere - 30/20k
    5 burpees con salto oltre bilanciere

    1) sostituire i Double under con : 40 Single unders/30 Jumping Jack

    2) Sostituire i Thruster con bilanciere con : 1 o 2 manubri / Zaino o valigia con pesi

    3) Burpees con salto uguale per tutti gli attrezzi