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

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Jerk 6x2 Strength

    Jerk 6x2
    rest 2-3min btw sets

  • Kotitreeni WOD Workout

    WOD
    3rds as superset
    12x goblet squat
    12x one leg hip thrust
    rest 60s btw sets

    3rds as superset
    12x reverse lunge w/KB
    12x DL

  • Warm up Workout

  • 28.7.2021 (Wod) Workout

    EMOM 15
    1 minute : 15 Wallball 20/14p
    2 minute : 10 Burpees
    3 minute : 12/9 calories Row

  • SLACOM17042020 Workout

    W-UP
    pvc+mobility
    Banded Pigeon Stretch 2' Per lato
    banded shoulder distraction 1' per lato
    wrist strectch 2' (lavorare sulla mobilità articolazioni del polso e gomito)

    FOR TIME COMPLETARE :
    80 V-UP
    90 PULL-UP
    (VARIARE LA PRESA, LARGA , STRETTA E SUPINAZIONE RIPARTENDOLE IN 30,30,30 CON UNA LOGICA ES. SET DA 5)
    100 PUSH-UP

    Scoring:

    STRENGHT . WL
    EMOM
    OGNI 2' PER 14' (7 SET)

    PUSH PRESS+PUSH JERK+SPLIT JERK
    PRIMA DI FARE LO SPLIT JERK RIMANERE IN POSIZIONE PER 2"

    EMOM
    OGNI 2' PER 12' 6 SET
    3 Squat Clean + Split Jerk O P.jerk
    PARTIRE OGNI VOLTA DA TERRA NO TOUCH&GO
    carico @75-80%

    Scoring:

    Conditioning & skill
    Climb the Ladder
    KIPPING/BUTTERFLY Pull Up (CERCARE LE SERIE UNBROKEN O SCENDERE IL MENO POSSIBILE )
    3-6-9-12-15-18
    Rest 5'
    C2B
    2-4-6-8-10-12
    Rest 5'
    BMU/RING MU
    1-2-3-4-5-6

    Scoring:

    WOD FOR TIME
    For Time
    8 RND
    10 cal. row/50 DU
    10 TTB
    10 Overhead Squats 50-60/35-45KG (SCALARE ULTERIORMENTE IL CARICO IN BASE A QUELLO CHE RIUSCITE A GESTIRE)
    10 BJO

    Scoring:

    WOD 2 AMRAP
    AMRAP 4'
    15 Burpees Target
    15 A. SWING
    15 W.Ball
    Rest 2'
    AMRAP 4'
    9 Burpees Target
    9 A. SWING
    9 W.Ball
    Rest 2'
    AMRAP 4'
    6 Burpees Target
    6 A. SWING
    6 W.Ball

    Scoring:

    OPZIONALE

    • Single Arm Alternating Curl 4X10-15

    • Plank Shoulder Taps 4X20

    • Push-up Plank Glute Raise 4X10

    • DIP 4X10

  • 3/22/21 Workout

    Warm up(10)
    3rds
    20 jax
    15 plyo
    10 knee grab

    WRK(30)
    WRK 5:00 REST 1:00 x5
    5 renegade row
    10 single arm dumbbell ground to overhead
    15 body builders
    100m run

    Finisher
    50 cross crunch
    1:00 butterfly stretch

  • 30.6.2020 RestDay! Workout

    Lepopäivä.

    Valmistaudu huomiseen.

  • Open 21.2 Coming Soon Workout

    Workout

  • PTG TO 16.10.2025 klo 17 Workout

    LÄMMITTELY
    2 kierrosta - 1min
    1. Roikkuminen (lapavedot)
    2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
    3. Lantionnosto pallo jalkojen välissä
    4. T-kierrot
    5. Jefferson curl

    PLYOMETRINEN
    2 kierrosta - 30-40s./liike
    1. Pudotushyppy
    3. Päkijähypyt (vuorohypyt)
    4. Boksihyppy

    VOIMA
    Liikeparina
    3 x 6-8 suorin jaloin mave
    3 x 8-10/jalka yhden jalan kyykky eteen

    CIRCUIT
    2-3 x 40s./20s.
    1. Slam ball paiskaus
    2. Burpee hypyllä edeten
    3. Köydet
    4. Lankussa olkapääkosketukset