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

  • Extra Credit 06-09-2020 Workout

    • Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    • Biphasic Lat Stretch x 60s each
    • Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • SPCOM13042020 Workout

    W.UP
    MOBILITY
    ANCA+SCHIENA (N. erbini)
    pvc
    3rnd
    400mt run (2' J.ROPE)
    10 hrpu
    10 Air Squat

    STRENGHT WL
    FRONT SQUAT
    OGNI MINUTO PER 5'
    Set 1 – 2 reps @ 60%
    Set 2 – 2 reps @ 65%
    Set 3 – 2 reps @ 70%
    Set 4 – 1 rep @ 75%
    Set 5 – 1 rep @ 80%

    OGNI 2' PER 10' 5 SET
    Front Squat+PARTENDO DA SQUAT CLEAN
    (1 SQUAT CLEAN+ 1 FRONT SQUAT)
    Set 6 – 85% x 1 rep
    Set 7 – 85-90% x 1 rep
    Set 8,9,10 – 90+% x 1 rep
    LA PERCENTUALE E' LEGATA ALLO SQUAT CLEAN

    WOD EMOM
    OGNI 4' PER 20' 5 SET
    100 DU
    8-10 BMU/ 6-8 RING MU/15 PULL-UP
    MAX REP HSPU

    Scoring:

    SKILL
    TTB
    8-10 RND
    7-9 TTB Unbroken

    Scoring:

    WOD2 - INTERVALLO
    AMRAP 2' x 4 set
    15 Sit Up+PLATES
    10 Burpee Box Jump Over
    Rest 2'
    Continua da dove avevi interrotto ogni AMRAP.

    Scoring:

  • Superkids 10-13 v voima Workout

    5 x 1 x rinnalleveto + 2 x saksityöntö

  • 11.6.2020 Workout

    Eilinen/lepo/peruskunto harjoitus

  • Strength 06-04-2021 Workout

    Superset!
    4 work sets!

    Close Grip Floor Press in Bridge x 5.
    - build in weight
    Rest 45s.
    Archer Ring Row x 6 each.
    Option: 8-12 Ring Rows
    Rest 45s.

  • 30.8.2020 Workout

    Ulkoilua

  • Kotitreeni Ti 19.1.2021 Workout

    WU
    Flow 3
    pohkeet, sääret, jalkapohja

    8-10min
    10m inch worm
    10m Crab walk
    10 Jumping Jacks

    Dry run
    4rds
    4 Thrusters
    15 Jumping Jacks
    vaihda kättä kierroksittain

  • Saturday Workout

    Deadlift
    4x3 75%

    Back Rack Lunge
    4x10 45%

    Workout

    Emom 30

    Min1: Row 200-250m
    Min2:10 Burpee over box
    Min3: light Bike 45 Seconds

  • Main site Wednesday 250212 Workout

    Power Amanda

  • CFC NLA - Livetreeni 7/4/20 klo 18:00 Workout

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