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

  • 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.

  • 5.1.2017 Workout

    REST DAY

  • #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

  • Test Workout

    Test WOD

    21-15-9

  • RestDay! Workout

    RestDay!

  • 09.04.2016 - Strength Workout

    EMOM 10'

    Odd - 10/5 Handstand Push Up
    Even - 10/5 Chin Up Strict

  • 3x1 clean & jerk Strength

    12:00

    I did 3 singles 145,145,150kg

  • Hard routine + strength + aerobic work Strength

    AM: 135 min
    Warm up for 15 min

    1.Strength
    A. Push press
    Build to RPE 8 Triple
    - 47.5 kg

    B. 3x3 @ Top weight
    - 47.5 kg

    C. Weighted Chest to bar
    Quick 3 RM

    2.Conditioning
    3x4 min on/1 min off:
    90 s. Erg - AB (20 cal, 65-60 rpm)
    10 Box jump overs
    1 Rope climb - legless
    Reps:
    1 rnd + 80 s.
    10 s.+10+1+90 s.+10+1+15 s.
    75 s.+10+1+90 s.
    HR 168/181

    3.Strength accessory
    A. From Thursday, 3 sets:
    Strict pull ups x Tough - 9 8 8
    Ring push ups x Tough - 12 12 12

    B. 4 sets:
    8+8 DB press - 12.5 kg
    15 bicep curl - 15 kg
    10+10 DB row - 35 lbs

    C. Core: tabata V-ups/side heel touches

    PM: 50 min
    2 min walk/1 min run
    6.45 km
    HR 117/150

  • Strict pull ups Strength

    Strict pull up test

  • Open gym Workout

    Open gym 8:15-9:30