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

  • Torstai Wod Workout

    Add 5kg every round
    Start from Girls 20kg Boys 30kg

    OHS
    FS
    BS

    TC: 25min

    3rounds
    20x Sit up
    20x Leg raise
    20x Crunch

  • WOD 10/09/19 Workout

    4 rounds for time:

    20 Toes to Bar

    20 M / 15 W Calories Bike or Cal Row

    20 Kipping Handstand Push Ups

  • Escalation Workout

    Strength / Skill:
    3 rounds
    - Max Reps Bench Press @ Body Weight
    - Max Reps Strict Weighted Pull Ups

    WOD - For Time:
    - 20 HSPU
    - 40 Box Jump Overs (24"/20")
    - 60 Wall Ball Shots (20#/14#)
    - 80 KB Swings (53#/35#)
    - 100 DUs (Mod: 100 Unbroken Singles)

    195# for Bench, 25# DB for Pull Ups.

  • VKO9 Treeni 2A Strength

    Maastaveto

    6 x 3

    *Kaikki sarjat samalla painolla
    *Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
    *Sarjat 2 minuutin välein

  • #SLACOM11052020 Workout

    W.UP
    Mobility erbini (instagram) + anche

    1' Hang from Pull-up Bar
    youtu.be/WUY-S2jaghc

    Poi
    4 Rnd
    16 Cal. Row
    8 Squat Jerks
    youtu.be/Yh9GuPyJDuE
    16 abs rotation + plates
    8 Kipping Pull Ups

    STRENGHT WL
    5 RND
    Rest 1-3' Tra i rnd

    Wall Sit 45" peso corporeo
    Standing Calf Raise 40 peso corporeo

    Split Jerk
    6 @60%
    6 @65%
    6 @70%
    6 @75%
    6 @70%
    6 @60%

    WOD
    "GOLDEN EAGLE"
    FOR TIME
    5 Rnd
    50 DU
    10 POWER CLEAN HEAVY
    5 BMU
    10 Lateral Burpees Over the BAR

    Conditioning & skill
    AMRAP 8'
    20 Cal. Row
    20 Alt. TTB one leg
    Max Rep Strict HSPU strict
    Ripartire poi dalle cal.
    Rest 2'
    AMRAP 8'
    20 Cal. Row
    20 Alt. TTB one leg
    Max Rep Strict HSPU strict
    Ripartire poi dalle cal.
    Rest 2'
    AMRAP 8'
    20 Cal. Row
    20 Alt. TTB one leg
    Max Rep Strict HSPU strict
    Ripartire poi dalle cal.

    OPZIONALE

    Split Squat 3×10 (5 Per Gamba)

    V Up 4×20
    DB Farmers Hold 5 x1'

  • VKO9 Treeni 1B Workout

    Takakyykky

    A)

    Tee nousevin painoin päivän raskas sarja
    6 x takakyykky

    Tulos: paino

    B)
    
Laske tästä painosta 70% ja tee yksi maksimitoistosarja

    Tulos: toistomäärä

  • Rush Workout

    3*
    9* Sqt Snatch 50/30kg
    15m HSW / 10* walk to wall

    3' rest

    3*
    7* Sqt Snatch 55/35kg
    15m HSW / 10* walk to wall

    3' rest

    3*
    5* Sqt Snatch 60/40kg
    15m HSW / 10* walk to wall

  • 5x2 OHS Strength

    5 sets of Overhead Squats
    - Build to days heavy 2 rep.

  • Perjantai Wod Workout

    E2MOM 8 (16min)
    High hang Snatch
    8-8-6-6-4-4-2-2

    Double under practice for 10min

    30x DL (50/80kg)
    30x DU
    30x Bar over burpee
    30x DL (50/80kg)
    30x DU
    30x Bar over burpee

    Tc: 12min

  • Metcon strength Workout

    • 4 Round not for time of:
    BB Bulgarian Split Squats 10 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
    One-Arm KB Press 10 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
    Handstand Walks 30 m o Wall Climb 5 reps