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

  • 050320 Workout

    A) 5 Round
    1'30: Row moderate
    1'30: 8 mu + ME burpee
    1'30: Rest
    1'30: cal bike moderate
    1'30: 12 t2b + ME WBS
    1'30: Rest

  • WOD 3.2 Strength

    Front squat 3 x 70%, 2 x 80%, 1 x 90%

  • 3/29/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    WRK(24)
    WRK 7:00 REST 1:30 x3
    8 db straight leg deadlift
    100m run
    8 body builders + two step ups(right and left)
    100m run
    8 dumbbell push press
    100m run
    choose load

    Finisher
    50 double crunch
    1:00 samson stretch

  • Perjantai 16.4. Workout

    Every beginning 3 min x 4

    Dual Kb/db reverse front rack lunge 12-18

    Single arm bent over row 8+8

    Wod
    14 min amrap
    400m run
    20 Plate Gtoh
    200m jog or walk (recover)
    400m run
    20 Plate Thruster
    200m jog (recover)

  • Muscle & Power, CORE Workout

    ABS: 3 rounds of

    10 Hollow rocks

    15 Ab wheels

    20 AMSU

    Rest

    BACK: 3 rounds of

    10 Arch rocks

    15 Reverse hypers on box

    20 KB Deadlifts

    Rest

  • OTM12 Workout

    OTM12
    Odd: 6-12 hspu
    Even: 6-12 pull up

  • 20.3.2020 warm up. Workout

    2 kierrosta

    20 pakarapotkua
    20 polviennostoa
    10 syväkyykkyhyppyä
    10 + 10m ristijuoksusivuttain
    5+ 5 pohkeen/reiden venytystä

    2 kierroksen jälkeen hölkkää kevyesti 500m

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  • Sunday 17.4.22. Workout

  • SPCOM22012020 Workout

    A. Warm Up
    PVC+MOBILITY

    3 RND
    12 Band Pull Apart
    12 OH Squat con elastico
    Row 300mt

    B. Forza
    10 Squat Snatch @65%
    Rest 60"
    8 Squat Snatch @70%
    Rest 60"
    6 Squat Snatch @75%

    C. For Time
    Row 45/35 Cal.
    21 TTB
    21 HSPU
    18 TTB
    18 HSPU
    15 TTB
    15 HSPU
    Row 45/35 Cal.
    15 TTB
    15 HSPU
    18 TTB
    18 HSPU
    21 TTB
    21 HSPU
    Row 45/35 Cal.

    D. For time
    10' LAVORO HSW

    E. For Reps
    AMRAP 7'x 3
    400mt row
    20 A.swing
    Rest 2'

    F. For Reps
    5 Rnd
    40 DU
    20 W. Ball
    40 DU
    Rest 90"

  • Running + gymnastics + weightlifting + strength Strength

    AM: 45 min
    3 min run/1 min walk

    PM: 170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - MU+A+H 5 x 1
    - MU+CTR 1 x 1
    - MU 4 x 2
    - MU x 14

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - 3 x Box butterfly drill
    - 3 x 4 Single rep butterfly + kip swing
    - 3 x Tough butterfly sets - 10 12 11

    3.Snatch + Overhead squat
    A. Build to challenging but snappy 1+2

    4.Strength
    A. Accumulate 40 Wide grip lat pulldowns
    - 5x8x30 kg
    B. Accumulate 50 Banded tricep extensions - not done