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

  • 050325 Workout

    Five rounds for time of:
    Row 500 meters
    135 pound Bench press, 15 reps.

  • Metcon Workout

    • 16-20 Min EMOM of:
    1st Min
    Double KB Alternating Press 20 reps unbroken
    (Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
    2nd Min
    Row 200-250 m

  • Lapset syksy 17 Workout

    "Vika kerta"

    -kertaillaan, mitä opittu kuluneena kautena
    -kiitokset tästä syksystä

    Lämpätään ja mobbaillaan

    Metcon: 15min AMRAP
    Toivelikkeet 6 toistoa

    Venyttelyt

  • #LASPCOM20032020 Workout

    Athletes Notes

    MOBILITY
    Couch Stretch: 1-2 Minutes Each Side
    Video

    Child's Pose: 1 Minute
    Video

    Butterfly Stretch - 2 Minute Hold
    Video

    ACTIVATION
    3 Rounds
    10 Calorie Assault Bike/ 30 DU
    10 Knuckle Drags (5 Each Side) Video
    10 Box Step-ups / SU SEDIA
    5 Strict Pull-ups / 15 PUSH-UP CON FERMO

    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press & Reach
    5 Romanian Deadlifts
    5 Front Squats

    Workout Definition

    FRONT SQUAT

    PER ARY: TENERE IL NUMERO DI RIPEZIONI PIU' ALTO IN BASE AL CARICO

    On the 2:00 x 7 Sets
    Set 1 (On the 0:00): 3 Reps @ 80%
    Set 2 (On the 2:00): 1 Rep @ 88%
    Set 3 (On the 4:00): 3 Reps @ 80%
    Set 4 (On the 6:00): 1 Rep @ 91%
    Set 5 (On the 8:00): 3 Reps @ 80%
    Set 6 (On the 10:00): 1 Rep @ 94%
    Set 7 (On the 12:00): 12 Reps @ 68%

    Workout Definition

    3 Giant Sets:
    :30s Kettlebell Side Plank (Left Arm)
    :30s Kettlebell Side Plank (Right Arm)
    50' Dumbbell Death March

    Rest 2 Minutes Between Sets

    Workout Definition

    For Time:
    3 Rounds:
    30 Wallballs (30/20) / THRUSTER
    30 Sumo Deadlift High Pulls (95/65)
    30 Box Jumps (24"/20") JUMP HOPE 60
    30 Push Press (95/65)
    30/20 Cal Row / 90 DU
    1 min. rest

  • CFKN Lapset Workout

    Lämmittely ja mobility

    Painonnosto kepillä

    30s työ 30s lepo 3 kierrosta
    Pallo olan yli
    Burpee
    Selän ojennus

    Loppuvenyttelyt

  • Back squat Strength

    On the 2:00 x6:
    3 @77%
    1 @87%
    3 @80%
    1 @90%
    3 @83%
    1 @93%

  • 120928 Workout

    Three rounds for time of:
    100 meter Walking lunge
    Handstand walk 20 meters
    50 Kettlebell swings, 1 pood

  • 06/05/2013 Workout

    OH dumbbell press
    50#x25
    60#x25

    Pull up machine
    200#*25

    Run
    4.0 mph
    15:00
    1 mile

    Crunches
    50

  • Gymnastics Workout

    Technique :
    Kipping/ strict Pull up variations
    Kipping / strict HSPU variations

  • 16.12.2019 Workout

    EMOM 12

    1 min : 5 - 8 Strict C2B
    2 min : 15/12 calories Ski
    3 min : 0:20 L-Sit Hold