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

  • 5.1.2020 Workout

    Lepo.

    Sit alkaa kolmen viikon paukutus!

    Syökää ja nukkukaa.

  • SPCOM17022020 Workout

    A
    A. Warm Up – For Completion
    PVC+MOBILITY
    POI
    Row 1000mt
    10 Muscle Clean (Hip)
    5 Front Squat
    10 Power Clean
    5 Front Squat
    10 Power Cleans (da sotto il ginocchio)
    5 Front Squat

    C. Forza
    Warm Up
    Pause Power Position Hang Squat Clean (3")
    6×3
    poi
    Hang Squat Clean
    8×1 @90%
    poi
    Trovare 1RM Below Knee Hang Squat Clean (sotto le ginocchia)

    D. For Time
    6 rnd
    5 Squat Snatch 50/35kg
    300mt bike
    5 Squat Snatch
    Rest 90"

    EVENTUALMENTE FARE WOD CLASSE)

    E. Skill
    Double KB Snatch
    5×10
    Set 1: Peso medio
    Set 2: Pesante
    Set 3: leggero
    Set 4: Pesante
    Set 5: Peso mediio

    F. Optional
    Rnd 1-3
    3×1'
    Shoulder Taps (Verticale al muro)
    4×15
    GHD Sit-ups
    5×1'
    Front squat HOLD (tenere la bottom position) peso leggero

  • Gymnastics + conditioning + strength Workout

    130 min
    Warm up for 20 min
    1.GS
    A. Bfly pull up practice for 10 min
    - 6 8 7 6 8 5 = 40 bfly

    B. MU practice for 60 min
    - RS
    - HTR
    - TWB
    - Jump turn
    - 2 S + MU - 5 x 1 + 5 x 2 :)
    - Total of 15 MU

    C. Rope climb practice for 10 min

    2.Conditioning
    A. 12 min AMRAP:
    10 Burpees
    15 DB Thrusters 25-30lbs - 25 lbs
    2 Rope climbs
    Result: 4 rounds + 10 burpees + 12 thrusters
    Rounds: 2.30, 2.35, 2.38, 2.43
    HR 178/188

    3.Accessory
    A. 3 sets: - not done
    10 Ring body saws
    20+20 s Side plank hold
    10 Shoulder extension bridges

  • Invictus May 21 2014 Workout

    Total 60min
    2000m row
    A.
    For times:
    Run 2400 Meters > row 2500m
    Result: 11.00.2, 2.12.0/500m, 163/177
    Rest exactly 6 minutes

    Run 1600 Meters > row 1500m
    Result: 6.19.8, 2.06.6/500m, 171/183
    Rest exactly 4 minutes

    Run 800 Meters > row 1000m
    Result: 4.04.4, 2.02.2/500m, 176/189
    Rest exactly 2 minutes

    Run 400 Meters > row 500m
    Result: 1.55.9, 1.56.0/500m, 176/189
    Total 36.00, 159/189

    B.
    10 min of walking on treadmill

  • YKSITYISTILAISUUS (EI OMATOIMITREENIÄ) Workout

    16.30-18.30

  • 20 min 3 liikettä Workout

    20 min.

    • 8 varpaat tankoon tai polvennosto tai istumaannousu
    • 5+5 käsipaino rinnalleveto riipusta ja työntö, paino maksimissaan miehilla 22,5 kg ja naisilla 15 kg
    • Soutu miehilla 14 ja naisilla 12 kaloria

  • Endurance Workout

    6 Interval of:
    Assault Bike 30’’ @ max effort
    2:30’’ rest each interval

  • 19.9.2019 Workout

    Ski
    4 x 1250m
    Rest 2 minutes btw. sets.
    Results is average speed all five rounds.

  • 19.9.2019 Workout

    Snatch pull + Snatch high pull (under knee) + Squat Snatch
    1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

  • Row 6x1000m, 60sec rest Workout

    Row 6x1000m, 60sec rest

    Keep a steady pace. 3-5sec faster than your average 5k pace.