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

  • 6.1.2019 Workout

    AMRAP 15

    14 Pull ups
    20 Box jumps 24"/20"
    18/15 Cal. Row

  • VKO8 Treeni 3 Workout

    Kevyttä hikoilua ja liikkuvuusharjoitteita
    -> 60 min liikettä
    vuoroin 4 minuuttia kevyttä pyörää tai soutua,
    vuoroin 1min liikkuvuusharjoitteita

    Muutamia hyviä liikkuvuusliikkeitä:

  • Omatoimi lämmittely Workout

  • SPCOM11032020 Workout

    A.
    20 PVC Pass throughs
    Poi
    4 Rnd
    Run 100m/100DU/200SU
    10 Slow Air Squat
    10 Empty Bar Push Press
    10 sit-up+carico (Disco, KB, zaino zavorrato)

    B.
    Back Squat
    4×12-15

    C.
    For Time
    con vest o zaino zavorrato
    30 Burpee Box Jump
    10 pull-up (20 TRX)
    25 Burpee Box Jump Overs
    10 pull-up (20 TRX)
    20 Burpee Box Jump Over
    10 pull-up (20 TRX)
    15 Burpee Box Jump Over
    10 pull-up (20 TRX)
    10 Burpee Box Jump Over
    10 pull-up (20 TRX)

    D.
    For Rep
    5 Set x max rep Deficit HSPU/pike push up
    rest 1' tra i set

    E.
    3 RND
    3×15 HRPU (Pausa 3" in posizione distesa)

    4x20 l-seated kb/db press

    4x30" L-Sit Hold (usando due sedie)

  • "Hop Scotch" Workout

    5 Rounds for time:
    10 Power Snatches
    10 Box Jump Overs 60/50cm (24"/20")

    Barbell Pounds - 95/65
    Barbell KIlos - 43/29

  • AMRAP 25min. Workout

    20 Power Snatches (40/30kg)
    10 Burpee Box jump over (facing)
    50/40 cal Row/Bike

  • "HOME WORKOUT" Workout

    OPTION 1.:

    A.
    2-3 rds:
    6-9 cal Air bike
    10 Air squat + 5 Push ups
    10 Sit ups + 5 Active shoulders

    Mobility:
    - Lunge complex
    - Up & down dog
    - Pigeon strerch
    - Couch stretch
    - Shoulder pump

    1 rnd: (Hard)
    12 Shuttle run (5m)
    12 Squat jumps
    12 Sit ups

    B.
    AMRAP 20min.:
    12 Shuttle Run (5m)
    12 Squat jumps 
    12 Sit ups

    OPTION 2.:

    A.
    Row/Run/Bike/Ski
    Warm up:
    5min. Easy + 3x30s.hard/30s.rest
    + stretch

    B.
    6x6min / Rest 2min.
    First 4min.: 90-95% (Moderate)
    Last 2min.: 95-105% (Hard)

    C.
    Cool down:
    5-10min.
    + stretch

  • Core Armor 7 Workout

    For quality
    3 - 4 rounds
    A. Knees to elbow x 8
    B. Windmill with kettlebell x 8 side
    C. Banded version case walk 20 m

  • Leah 3 days workout: Day 3 Workout

    Day 3: Entire body workout
    20 repetitions of each workout with 20 seconds rest between sets.
    2 rounds

    • Bicycle crunches (20 times)
    • Single leg bridge (30 sec each leg)
    • Burpees (20 times)
    • Step-ups (20 times)

  • Weight Lifting Strength

    Split Jerk from rack 5x2
    Push press 5x5
    OHS 5x3