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

  • WARM-UP Workout

    3 rounds:
    15 cal Row/Bike
    5+5 DB Snatch
    5 Goblet Squat
    10 Ring Row

    Thoracic Flow video and Snatch Drills video

  • Extra Credit 16-10-2019 Workout

    2:00 Foam Roll Quads (60s each)
    3:00 of Parasympathetic Breathing

  • SPCOM27092019 Workout

    A

    Warm up pvc

    Mobility with loop band 

    B

    Press back pvc 10+ 5 in buca,
    3 clean,
    3 muscle clean & press,
    gomiti avanti alt. 20;
    esegui tutto con pvc poi bilancere vuoto poi con poco carico 

    6 set : 6 strict Press 77%

    12 front rack lunges 2' REST

    Dl 3x8 (singole ) 77% 2' REST

    C

    C1

    ENDURANCE 

    3000mt Row

    2000mt Skierg

    1000mt Bike

    C2

    GYMNASTIC 

    6x every 60”

         10 deficit Push Up

          In the remaining time

          Max Hspu Strict

    Rest 2’

    D

    Wod a team
    AMRAP 40'

    50 PC (50/35kg)
    400MT RUN S.
    30 BJO
    20 ALT. DB SNATCH
    100MT F. CARRY (A)
    MAX CAL. BIKE (B)
    10 HSPU S.
    20 DB STEP OVER
    30 TTB
    40 CAL. ROW
    50DU S.

  • Endurance Workout

    • 2 Interval of:
    Assault Bike 25:00 @ 105-110% MEP
    5:00 rest between interval
    MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
    il tuo MEP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.
    Se non hai il risultato del test sui 30:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Istumaannousu tabata

    12min amrap
    4 leukaa
    4seinäpalloa
    4 mavea
    30m juoksu

    Loppuvenyttelyt

  • Valakyykky, leukanveto ja hallintaa Workout

    15-12-9-7-5

    -Valakyykky + 1 sek pito kyykyn ala-asennossa
    -Leuanveto
    -Kylkilankkukääntö

  • Käsilläkävely volume prsctice, Tärkeä Workout

    Complete:
    - 5 minutes general wrist warm-up with 4 position wrist rocks
    - 3 x 10 palm push-ups
    - 3 x 10 extensor push-ups

    3 rounds:
    - 10 kick to split leg handstand with a 3s hold
    - 20 wall assisted handstand shoulder shrugs

    Complete:
    - 50 alternating, slow and controlled handstand shoulder taps

    3 rounds:
    - 30 hollow rocks
    - 30 arch rocks

  • HS + MU tech work Workout

    A1) HS Against the box 3x24s
    B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x1

  • Perjantai WOD Workout

    FRAN
    21 - 15 - 9
    Thruster (30/42,5kg)
    Pull up

    Tc: 10min

    4 rounds 30s / 15s
    1. Plank
    2. Superman hold
    3. Hollow hold

  • Superkids 10-13 v taito Workout

    Rengastaitoja

    -MU progressio
    -Pikkukippi renkailla
    -Iso kippi
    -MU kääntö jalat maassa

    Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa