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

  • accessory Workout

    3rds
    box step up x 14
    rest 90s
    Alt. Leg raise x 12-16
    rest 90s

  • Gymnastics Workout

    Handstand
    warm-up: ZOO walking + 4 slider
    NEW!!!! core traning

    handstand progression and walk tips
    WOD: TEAM VS TEAM
    Handstand for time (3 types)

  • 2-21-17 Workout

    Warm Up

    Strength

    A)
    P: Pull Up
    M: Deadlift
    B: Hammer Curl

    B)

    Metcon

    Super Tabata:
    Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
    First 8 intervals are bench dips/bench dip hold,
    Second 8 are v-situps/hollow body hold,
    Third 8 intervals are pullups / body to bar hold,
    Fourth 8 intervals are squat jumps / squat hold and finally,
    Last 8 intervals are burpees / plank hold.
    There is no rest between exercises.

  • Sunday Sing-Along Workout

    AMRAP 8 mins
    11 Box Jumps
    2 Wall Walks
    8 Ring dips

  • Conditioning 21-06-2020 Workout

    AMRAP 15:00
    Run 200 Meters / ½Stairs
    15 Overhead Squats @42.5/30kg
    2 Rope Climbs / 4 x Rope Ground to Standing

  • Strength Strength

    Tempo Strict press
    5x3 reps
    - tempo( fast up, 3sec down, no rest on top @ bottom)
    - find the daily may in 15 mins

  • Talvikarkelot Light Option Workout

    Parin kanssa:

    LAJI 1.
    10 x 1min intervalli:
    8 tangon yli burpee + max toistot Maasta suorille käsille 35/27,5kg
    Tulos maasta suorille käsille toistot.

    3min Rest

    LAJI 2.
    Vapaassa järjestyksessä aikaa vastaan:
    Leuanveto tai Devils Press (2x15kg/ 2x10kg)
    Miesparit 60
    Sekaparit 50
    Naisparit 40

  • Superkids 10-13v omatoimi Workout

    Etsi mikä tahansa muu paikka missä voit tehdä leuanvetoja, paitsi leuanvetotanko! Jos ei muuta niin pöydän reuna!

    Koita vetää siinä 3 x niin monta leuanvetoa kuin pystyt! Vaihtoehtoisesti roiku siinä niin kauan kuin pystyt!

    Sannille voi laittaa kuvia whatsappiin 0503719930

    Tee tukevalla penkillä joka alkava min x 12

    Pariton minuutti: 10 dippiä
    Parillinen minuutti: 10 sek L-sit pito

  • Snatcherry Workout

    E2MOM for 16min
    20 KB-Snatch
    10 Box jump
    Alternate snatching arm on every round.

  • SPCOM30072019 Workout

    A
    200mt run+50DU x 2rnd
    PVC+MOBILITY

    4 RND
    15 DB Thrusters (15/10KG)
    10 Strict Pull Up
    15/10 Cal. ROW

    B

    In 18' 1RM di squat clean
    poi
    In 3' cercare di arrivare il piu' vicino possibile a 80cal uomo e 60 cal. Donna alla bike

    ARRIVATI AL 5' SE NON SIETE RIUSCITI AD ARRIVARE AL NUMERO INDICATO, 2 BURPEES PER
    OGNI CALORIA MANCANTE

    C

    For Time
    40 Deadlift 105/70-60kg
    30 Front Squats 90/60-45
    20 Hang Power Cleans 80-70/55-40
    10 Squat Snatch 55/50-35kg

    D

    for time

    Ski 500m
    20 HSPU
    Ski 500m
    25 HSPU
    Ski 500m
    30 HSPU

    LAVORO AGGIUNTIVO

    12 ROPE CLIMB NEL MINOR TEMPO POSSIBILE