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

  • Ninjat 14-16v WOD Workout

    21-15-9

    *Thruster
    *Tangon yli burpee

  • Ninjat 14-16v Voima Workout

    Russian dippi laatikoiden välissä

    3 x 2-5, varpaat maassa jos tarvii

  • 4 weeks Squat Program, front squat Strength

    Front Squat
    1 x 10 (warm up)
    1 x 8 (warm up)
    1 x 5 (work)
    1 x 5 (work)
    1 x 5 (work)

    First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try do spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

  • Maanantai WOD Workout

    E2MOM 5
    5x Thruster (40/60kg) +
    10x Bar over burpee

    E2MOM 5
    5x Squat Clean (40/60kg) +
    10x T2B

    Tabata 1.
    Pull up (kipping)
    Burpee

    Rest 2min

    Tabata 2.
    DU / SU
    V-up

  • Elizabeth Workout

    21-15-9 reps of:
    Clean 135 pounds
    Ring dips

    *135lbs clean
    *Bar dips

  • Warm up Workout

    2-3x
    1min. Easy/moderate Row
    1min. Easy/moderate Run
    20-40 DU's

    • Mobility...

  • Fran Workout

    Three rounds, 21-15- and 9 reps, for time of:
    95 pound Thruster
    Pull-ups

  • SPCOM06102019 Workout

    Giorno 1

    PARTE A

    Warm up
    Lunge flow

    Thoracic flow

    Then 3 round
    250 mt row
    10 press bilancere vuoto
    10 lunges bilancere vuoto

    PARTE B

    6 set :
    6 strict Press 80%
    12 front rack lunges

    2' REST

    Dl 4x6 (singole ) 79%

    2' REST

    PARTE C

    C1
    Ladder Snatch

    every 2’ for 10’

    1 snatch

    50-60-70%

    Rest 2’

    every 2’ for 8’

    1 snatch

    70-80-90%

    C2

    3x 30” Bike

     15 <a href='/journal/movements/133'>Goblet Squat</a> 16/10kg

    Rest 60”

    3x 30” Bike

     30” Wall Sit

    Rest 60”

    3x 30” Bike

     10 2kb Front Rak Reverse <a href='/journal/movements/1109'>Lunges</a>

    WOD1
    For Time:
    30-20-10
    STOH 60-50/45-35KG
    TTB
    CAL. ROW

    WOD2
    “Helen”
    3 RND
    Run 400mT
    21 A. SWING 24/16KG
    12 Pull Up

  • Gymnastic Workout

    • 3 Sets of:
    GHD Sit Ups 15 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
    Scala eventualmente le reps per poterle fare unbroken
    Rest as need each sets

  • 15.1.2020 Workout

    Basic Endurance 60 minutes

    Row 1000/900m
    1 RDS Unbroken TnG D.T @ Moderate (12 deadlift, 9 Hang power Clean, 6 Push jerk)
    12 Dumbbell Bench Press
    10 L-Sit Ups