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

  • Lauantai 19.9. Workout

    Cooper

  • soutua Workout

    4 x 400m soutu, 1 min välissä

  • Muscle & Power, YV1 Strength

    One DB press 4x 10+10

  • #LASPCOM24032020 Workout

    MOBILITY
    Banded Shoulder Distraction: 1-2 Minutes Each Side/ARY CON BASTONE MOBILITY

    Video

    Spiderman Hold: 1 Minute Each Side
    Video

    Calf Stretch - 1-2 Minute Each Side
    Video

    ACTIVATION
    3 Rounds:
    30 Seconds Each:

    Easy-Moderate-Hard Bike/ CORSA SU TAPPETO
    Push-up to Down Dog Video
    Russian Kettlebell Swings /ARY USARE BILANCIERE A BRACCIA TESE
    Single Unders
    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press & Reach
    5 Romanian Deadlifts
    5 Front Squats

    Strict Chest to Bar Pull-ups (On the 7:00…)
    1 Set:
    Max Unbroken Strict Chest to Bar Pull-ups

    ARY USA BASTONE TRA IMPUGNATURE DEL TAPPETO (GAMBE TESE E CERCA DI METTERTI IN POSIZIONE PIU' ORRIZZONTALE POSSIBILE)
    ALTERNEREI A OGNI PAUSA 30-40" DI HOLLOW POSITION

    For Time:
    50 Deficit Strict Handstand Push-ups (4.5"/3")

    5 Minute Time Cap

    LAVORIAMO SULLE SERIE E NON SUL TEMPO...POI FAREI 35-50 HSPU CON KIPPING.

    LAVORO PER HSW 10'

    AMRAP 5:
    Buy-In: 45/30 Calorie Assault Bike (ARY TAPPETO)
    Into Max Rounds
    9 Power Cleans (135/95)
    21 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 30/20 Calorie Bike
    Into Max Rounds:
    6 Power Cleans (185/135)
    21 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 15/10 Calorie Bike
    Into Max Rounds:
    3 Power Cleans (225/155)
    21 Double Unders

    ARY CORSA 800, 400, 200 RISPETTIVAMENTE 1,2,3 RND

    POWERN CLEAN TENERE MAX CARICO E AUMENTARE LE REP

    IO TERREI 7' DI LAVORO E NON 5'
    CHE DICI?

  • Muscle & Power, AV1 Strength

    1 ¼ Front squats 5x3 reps

  • EASYWOD 14012019 Workout

    *Kippitekniikkaa renkailla
    *Rengas - muscle up progressio jalat maassa

    *Etunojapunnerrus
    *Abmat-sit up

  • MAYFLY PRO TRACK Workout

    A,
    Split Stance + Good Morning
    4 x 8/side
    - start light to learn the movement, if it feels ok , start adding weight but stay at moderate load

    B,
    For Time:
    200/175 Calorie Bike
    10 Rounds: 15 Wall Ball @9/6kg - 50 Double Under
    Goal: Sub 30 min

    C,
    Intervals
    10 x 100 meter Sprint
    Rest 1 min between efforts.
    - start at a moderate pace , and watch out for hamstring injuries. make sure you are warmed up!

  • CFKN minit Workout

    Alkulämmittely leikkiä

    Roikutaan

    Wod:
    Renkaat
    Kyykky
    Takaburpee
    Tasapaino
    Pikajuoksu paikoillaan

    Loppuvenyttelyt

  • Pull and push 3.0 Workout

    4 min AMRAP
    1 kipping hand stand push up
    1 kipping pull up
    then
    2 kipping hand stand puhs up
    2 kipping pull up
    then
    3..

    Rest 2 min

    4 min AMRAP
    1 strict hand stand push up
    1 strict pull up
    then
    2 hand stand puhs up
    2 pull up
    then

  • Prison Gym Workout

    21-18-15-12-9-6-3-1

    squat cleans 45
    DU (did 3xSU)
    deadlifts 85
    tire jumps