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

  • 1rm dead lift Strength

    • nybörjare Isolated hip hinge
    • atlet 120/90kg
    • avancerad 160/120kg
    • tjurnacke 180/135kg
    • ninja 200/150kg
    • Avenger 240/180kg

  • 7.9.2020 Lepo Workout

    Wodin venyttelyt voi tulla tekee ja metconin keppeesti...

  • Gymnastics Workout

    Gymnastics leg/core traning

    Warm up: classic gym °
    Core
    10" hollow 10" hollow up 10 hollow twist
    plank with partner 10 4 side

    static leg strength 3 (hajlító, horpasz, guggol felállás)
    Jump 4x30" (strict, térd, sarok, terpesz )
    jump over the box (zsámoly felett, egyből zsámolyra)
    one leg to box @4-5-7kg

    Core
    10 zsugor 10 terpesz 10 nyujtótt 3R
    partner láb emelés

    WOD: 4 ROUNDS Emom 8'
    box jump burpee 8
    t2B 8 + 8 sit up

  • Conditioning 25-12-2020 Workout

    For time
    21-15-9 reps of;
    Dips*
    1-arm KB Rows
    Single Arm KB Push Press (each arm)
    Cal Row/Bike/Ski

    Dip Options: Ring, Bar, Between Box, Box

  • Sunday Rest Day Workout

    Give your body and mind the rest it needs.
    Stretching and mobility work.

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Pystypunnerrus progressio

    20-15-10-5
    Eturäkki askelkyykky
    T2b/K2e

    Loppuvenyttelyt

  • Kotitreeni Ke 5.5.2021 Workout

    WU
    tabata
    air squat
    lunge

  • Peruskestävyyskurssi harjoitus 13 Workout

    Rowing intervals

    2-3x2000m

    Easy to moderate pace/ 70-80% / rest 3min btw sets

    ••••

    20min bike

    Easy pace cooldown / 65-70% bpm

  • Metcon Workout

    • 15 Min AMRAP of:
    BB Overhead Squats 15 reps
    GHD Sit Ups 15 reps
    Double Unders 75 reps
    BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets

  • Conditioning Workout

    6x4min on 2min off

    In 4min:
    3 wall walk
    6 renegade row (3/3) 2x20/10kg
    9 dbl DB hang power clean
    AMRAP cardio for cals

    Score is the least calories collected