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

  • Gymnastic strength Workout

    • 1 Set of:
    Strict Handstand Ups max reps
    Rest as need
    1 Set of:
    Strict Handstand Ups 50% max reps
    Rest as need
    1 Set of:
    Strict Handstand Ups 50% max reps

  • Metcon Workout

    • For time:
    Double KB Farmer Carry (2X32/24Kg) 400 m accumulated
    Every 2:00 including 0:00 perform:
    Pull Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps
    (Wear Vest 9/6Kg)
    20 Min Timecap

  • Juoksu, boxihyppy, linkkari Workout

    Aikaa vastaan
    Superkids:

    3 x

    100 m juoksu
    15 boxihyppyä
    10 linkkaria
    5 kuperkeikkaa

    Ninjat

    3 x

    300 m juoksu
    20 boxihyppyä
    15 linkkaria
    10 valakyykkyä

  • Weightlifting strength Workout

    • 5 Min E1/2OM of:
    Ogni 0:30 x 10 sets
    BB Clean & Jerk (any style) touch n’go (60/40Kg) 3-5 reps
    @ 5:30
    BB Clean & Jerk (any style) touch n’go (60/40Kg) max reps unbroken
    Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
    una serie a max reps unbroken

  • SPCOM21082019 Workout

    A

    5' DU
    PVC+MOBILITY

    B

    A.
    Ogni 2' per 6' (3 sets):
    Snatch Press x 5 rep

    poi (no rest)

    Ogni 2' per 4' (2 set):
    Snatch Press x 3 rep

    poi (no rest)

    Ogni 2' per 10' (5 set):
    (Snatch Balance + Overhead Squat) x 2 rep

    B.
    Ogni 90" per 6' (4 set):
    Snatch + Hip Snatch

    Sets 1-2 = 1 rep @ 80% di 1-RM Snatch
    Sets 3-4 = 1 rep @ 85% di 1-RM Snatch

    Ogni 90"per 9' (6 set):
    Snatch x 2 rep

    Partire con 90% di 1-RM

    C.
    3 rnd max rep
    40" Hang Snatche
    Rest 10"
    40" Bar Facing Burpees

    Rest 90"

    D

    A.
    wod endurance

    2rnd
    200mt run
    10 ring row
    20 squat jump
    10 thruster+plates
    20 rotation+plates

    B.

    TEAM WOD A MRAP 40'
    1000MT ROW
    3RND
    20 BBJO
    20 TTR
    20 POWER SNATCH
    500MT RUN
    3RND
    20 HPC
    20 PULL-UP
    20 WALL BALL
    300 DU

  • Omatoimi lämmittely Workout

  • Warmup Workout

    5 Rounds For Time @ 75% Effort
    Run 200m
    6 KB Snatch R
    6 KB Push Press R
    6 KB Snatch L
    6 KB Push Press L
    *Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

  • SPCOM16012020 Workout

    A. Warm Up

    50Du
    pvc+mob.
    50 Empty Bar Thruster
    50 Deficit Push up
    B. Forza
    Bench Press
    5 @40%
    5 @50%
    5 @60%
    5 @75%
    3 @80%

    C. Forza
    S. Press
    4×6/8

    D. For Rep
    AMRAP 1'
    Max Rep Power Clean @60% +5kg
    Rest 3'
    AMRAP 90"
    Max Rep Power Clean @70% +5kg
    Rest 3'
    AMRAP 2'
    Max Rep Power Clean @80% +5kg

    E. For Time
    2 Rnd
    25/18 Cal. Bike
    20 Box Jump
    15 DB Push Press
    Rest 5'

    F. For Rep
    AMRAP 12'
    20 DU (con vest)
    20 Front Squat
    30 DU (con vest)
    30 Burpees target
    40 DU (con vest)
    40 HSPU

  • Thruster ja boxihyppy Workout

    7 min ajan tee joka minuutti

    1 x 7 thrusteria + 7 boxihyppyä, loppuaika lepoa.

    Jos et saa tehtyä kaikkia toistoja minuutissa, vähennä painoa. Jokaista vähennystä kohden metconin jälkeen joutuu tekemään 1 x 300 m juoksu.

    Tulos on kaikki nostetut kilot yhteensä.

  • XTRA 6.4.2020 Workout

    1A) sivu kyykky kuulat räkissä 3x10x40kg/24kg
    1B) Käsilläkävely 3x(5+5) käännös päässä
    2) WOD
    3) Veny