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

  • Warmup Workout

    2-3 Sets
    3 Triple Broad Jumps (3 broad jumps consecutively, rest about 10sec between, perform 3 of these)
    30sec Side Star Plank/side
    6-8 Half Kneeling DB Arnold Press

  • Weekly update, Week 43 Workout

  • HSPU, levypainon veto, thruster ja rintatankoon Workout

    1 min HSPU
    1 min Levypainonveto
    1 min thruster
    1 min rintatankoon
    45 sek, 15 sek lepo
    samat liikkeet
    30 sek, 30 sek lepo
    samat liikkeet

  • 181129 Workout

    AMRAP 50'
    450M Uphill Run
    450M Downhill Run

  • 14122015 Workout

    WL
    10' find your 3 RM Overhead Squat from rack

    Conditioning

    2 Rounds for time of:
    30 Overhead Squats
    30 TTB
    10 Squat Snatch
    10 Pullups

  • Warmup Workout

    1 Mile Easy Assault Bike
    (then)

    AB Sprint 12sec @ 90% +
    every 70sec x 5
    *turn on your power and brain with this - build up and try to get some max wattage by the last set - comparing your peak wattage to week one - this is a good metric to see how recovered you are.

  • 2-9-17 Workout

    M)
    Push:
    24-12-6-12-24

    F)
    Skill:
    5 x 10 Hammer Curl
    5 x 15 Pull Up
    5 x 20 Banded Bicep Curl

    Metcon:
    'Fran'
    21-15-9
    Thrusters
    Pull-ups

  • #SLACOM05052020 Workout

    W.UP
    PIKE STRETCH: 2' HOLD
    BARBELL THORACIC EXTENSION: 2'
    CHIL'S POSE ON BOX: 2'

    4-5 RND
    Rear Delt Raises 12-15
    REST 1-2' TRA I RND
    Alternating Single Leg RDL Row 10-12 per leg
    REST 1-2' TRA I RND

    4-6 RND
    REST 1-2' TRA I RND
    PULL-UP PRESEA STRETTA 10-12

    Renegade Row Burpee Biceps Curl COMPLETARE 5 SEQUENZE

    STRENGT PL
    ENDERTON FRONT SQUAT COMPLEX X1REP

    (3" IN PAUSE AT THE BOTTOM + DOUBLE BOUNCE + FRONT SQUAT REGOLARE)
    VEDERE VIDEO
    youtu.be/qfSTyM5PkB8

    SET1-3: 1 REP @85% 1RM COMPLEX
    SET2 4-5 : 1 REP @90% 1RM COMPLEX

    WOD
    "RED PANDA"
    AMRAP 20'

    500MT ROW/500MT RUN
    THEN
    AMRAP 20'
    8 THRUSTER HEAVY
    10 DB BOX STEP OVER
    12 DEVIL PRESS ONE ARM
    10 TTB
    8 RING DIP

    Scoring:

    CONDITIONING & SKILL
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanente
    Rest 2'
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanentee

    Optional

    4-5 SET
    1 Strict Pull-up 5
    2 Double DB Biceps Curl 10-12
    3 Alternating Hammer Curl 5-8 HEAVY

  • Muscle & Power, CORE Workout

    3 rounds of:
    6 V-ups
    12 Single leg V-ups
    6 Crunches
    12 Cross crunches
    6 Hollow rocks
    12 Flutter kicks
    Rest

  • Strength&Conditioning - Work your weakness Workout

    Work your gymnastic weakness for 20min

    Ohje: Harjoittele jotain kehonpainoliikettä 20min ajan. Valitse liike, joka tarvitsee eniten harjoittelua sinulta.