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

  • Tiistai 11.1. Workout

    Rästi

  • Partner Workout. Outside Workout

    In Pairs working together;
    40 Sandbag or DB clean 40/20kg
    40 single dB push press 22.5/15kg
    (Change and work at the same time)
    800m Run together

    24 Min AMRAP;

    Find a good spot outside if possible.

  • 2.10.2021 PK Workout

    Puijon portaat 60 min / Hölkkä 80min

  • 30.9.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    KEVYT TEKNIIKKATREENI
    Vapaa valinnaiset lämmöt

    --

    MUSCLE SQUAT SN + OHS
    2x1[4+2]@30%, 4x1[3+2]@40% te-% pal 2min

    --

    PUSH PRESS + POWER JERK
    2x1[2+3]@40%, 2x1[2+2]@50%, 3x1[2+1]@60% ty-% pal 2min

    --

    SNATCH PRESS with rubber band
    4x12@kevyt - kuminauhan päihin lintit
    pal 2min

    Omaehtoiset verryttelyt / venyttelyt

  • Kotitreeni Ma 29.3.2021 Workout

    WU
    3rds
    8x lunge
    8x sit up
    8x up down

  • 10/1/20 Workout

    Warm up(10)
    2 rounds
    20 plyo
    10 squats
    20 high knees
    10 single leg deadlift

    WRK(20)
    On the 5:00 x4
    400m run
    20 db hang to overhead
    20 heavy jump rope/jump rope/double unders

    Finisher
    50 cross crunch
    1:00 hamstring stretch

  • Muscle & Power, Joker Strength

    Thruster 5 RM

  • Extra Credit 07-09-2021 Workout

    • Foam Roll Lats x 60s each (6-12 inches of motion)
    • Biphasic Lat Stretch x 60s each
    • Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • #SLACOM06052020 Workout

    SPALLE E ANCHE NICHOLAS (VEDERE VIDEO INSTAGRAM)

    POI

    Row 500m/RUN /2' DU
    POI
    3 Rnd
    3 Strict HSPU
    60" v-up
    9 alt. kb snatch

    3-4 Rnd
    rest 2' tra i round e 1' tra set
    - High Kettlebell Clean to Overhead Press 10-12
    - Strict Overhead Barbell Press 10-12

    STRENGHT WL
    EMOM
    OGNI 2' PER 6' (3SET)
    SNATCH PRESS FROM RECEIVING PER 5 REP

    OGNI 2' PER 10' (5 SET)
    1 SNATCH PUSH PRESS + 2 OHS

    Partenza da sotto il ginocchio Hang Squat Snatch
    8×2 @80-85% @1RM

    WOD
    " VIPER"
    FOR TIME
    Row/Run 500mt
    12 (6+6) weighted pistol squat (dx+sx)
    18 alt. DB Snatch
    24 DL
    Row/Run 500mt
    Rest 2'
    100 DU
    12 (6+6) weighted pistol squat (dx+sx)
    18 alt. DB Snatch
    24 DL
    100 DU
    Rest 2'
    Row/Run 250mt + 50DU
    12 (6+6) weighted pistol squat (dx+sx)
    18 alt. DB Snatch
    24 DL
    Row/Run 250mt + 50DU

    SKILL - HSW
    EMOM
    OGNI 2' 3-4 set
    1) HSW
    2) Single Arm Alternating Lateral Shoulder Raise with Top Hold 10-12 per arm (VEDERE VIDEO LUCA INSTAGRAM)
    3) Hang Power Clean 12-15

  • Saturday Madness Workout

    Partner "Bradshaw"

    10 rounds for time :
    6 HSPU
    12 DL @100/70kg
    24 Kipping Pull up
    48 Double Unders
    Timecap: 30 mins