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

  • 14.5.2020 Kotitreeni Workout

    *Loikka&Veto

    Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.
    30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

    8 x Viisloikka. Lepo 2:00

    7 x 3 pudotus hyppy. Lepo 1:30

    5 x 20m spurtti. Lepo 2:00

    Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

  • PIKAWOD 20 min Workout

    20 min AMRAP

    20 kyykkyhyppy
    10+10 askelkyykkykävely käsipainolla
    10 punnerrus käsipainoilla
    300m juoksu

  • LIVE KLO 18.00 Workout

    Miran live

  • Warm-up Workout

    3x
    0:30 JUMPING JACKS
    0:30 MOUNTAIN CLIMBERS
    4+4 SQUAT HOLD + ROTATION
    2+2 TURKISH GET-UPS
    2+2 "PERFECT STRETCH"

  • Power Snathes Workout

    Weightlifting
    Power Snatches 3x5 reps @60,65,70%

  • REST DAY Workout

    REST DAY

  • #LASPCLASS25052020 Workout

    PVC+MOBILITY

    Superman Plank BAG/KB Touch 3x10
    Plank Shoulder Taps 10 per lato
    poi

    10-8-6
    Strict Pull-Ups
    Ring dip
    20-16-12
    KB Goblet Squats
    Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
    TTB Strict (INN ALT. TOE TO TOUCH)

    STRENGHT
    Dumbbell or BB Bent Row 4-5 x12-15

    Straight Arm Band Pulldown 5x15 Heavy Band

    8rnd

    (2 squat clean + 4 front squat)

    rest 90"

    WOD
    "KANGAROO"
    10 rnd
    10 cal. row
    10 Hang Power Snatch 35-40/25-30kg
    10 Box jump

    Scoring:

    SKILL
    HSW

    DRILLS:
    D1. 6 set
    2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
    Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
    a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
    passo
    D2. Totalizzare 10 pull over
    Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
    (instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

    Scoring:

    OPZIONALE
    3 RND
    Run
    0:30 Hard
    3:30 Moderate
    2:00 Easy
    1:00 Walk

    5 RND
    Rest 1-2' TRA I RND

    Dumbbell Close Grip Pullover 12-15
    Plank Shoulder Taps 10 per arm Bodyweight

    Alternating Hammer Curl 5 X 5-6 per arm

  • SPCOM25032020 Workout

    A.
    5' DU 40"ON 20" OFF
    4x 20-30" Front Rack Hold (TENERE LA POSIZIONE CON CARICO LEGGERO SIA CON BB CHE CON KB )
    POI
    4 RND
    100DU / 200SU
    20 SIT-UP+PLATES
    10 Empty Bar Squat clean

    B.
    “Touch and Go” Push Jerk
    18/15/12/9

    C.
    AMRAP 8'x 2RND
    8 Hang Power Snatch
    8 Burpee Box Jump Overs
    Rest 5'

    E.

    5a. OLY – For Weight
    Every :90 for 12:00
    1 Drop Snatch (

    ) + 2" Pause OHS

    F.
    For Time
    200 j. jack
    150 Goblet Lunges
    100 W. ball (in alternativa thruster leggeri)

    G.
    AMRAP 10 '
    2-4 Unbroken Strict HSPU
    40" hollow

  • 60 min Juhannuskarkelot Workout

    Every 10min do 20 Pullups, 20 Deadlift 80/55kg, 240m run, 30 1h Dumbell Snatch 22.5/15kg

  • #SLACOM28042020 Workout

    W.UP
    UP DOG: 2'
    Bnded shoulder distraction: 2'
    BARBELL FOREARM STRETCH: 2'
    PVC
    3 RND
    10 CAL. ROW/30 DU
    10 (5+5) RDL KB Deadlifts ONE LEG
    10 (5+5) BURPEES ONE LEG

    STRENGHT W.L.
    “Touch and Go” Push Press
    3×10 @70%

    SPALLE
    VEDERE COMPLEX APERTURE LATERALI PUBBLICATO IERI SU INSTAGRAM (LUCA/SLY TEAM)

    Scoring:

    CONDITIONING
    "CROCODILE"
    A)
    3' ROW/RUN MAX EFFORT
    6RND
    5 P. SNATCH
    5 BJO
    INCREMENTARE DI 5 REP A GIRO

    CASH OUT
    5' MAX BMU
    3' MAX DU
    3' MAX BURPEES
    5' MAX HSW

    SPALLE

    1 Dumbbell Shrugs 5x5-8 Heavy
    2 Rear Delt Raises 5x10-12 Medium Plus

    Scoring:

    SKILL
    OGNI 90" PER 12'
    1 Drop Snatch + 2 Pause OHS