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

  • SPCOM03012020 Workout

    A. Warm Up
    pvc+mobility
    4-3Km A. Bike

    B. Forza
    Deadlift
    1×6 @ 68%
    1×5 @ 78%
    1×4 @ 90%
    1×1 @ 95%
    Touch and Go

    C. For Time
    4rnd
    20 GHD Sit Ups
    15/12 Cal. Row
    10 Squat Cleans 80-70/60-45
    Rest 2'

    D. Skill
    4 Rnd
    12 Pull Ups
    10 C2b
    6-8 Bmu

    E. For Reps
    AMRAP 14'
    20 KB Snatch 25-22,5/20-15KG
    50m Weighted Sled Push
    20 Sandbag Over Shoulder 50/25KG
    50m Weighted Sled Push

    E1.For Time
    6 RND
    200m Row
    25 Box Jump Over
    Rest 2'

    F. Lavoro opzionale
    Double KB Single Leg Deadlift
    3×10
    (5 per lato)
    V-Up
    4×15
    strict pull-up
    5×8-10

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Torstai Wod Workout

    Add 5kg every round
    Start from Girls 20kg Boys 30kg

    OHS
    FS
    BS

    TC: 25min

    3rounds
    20x Sit up
    20x Leg raise
    20x Crunch

  • 30.1.2020 CF Workout

    Eilinen

  • 1.2.2020 CF Workout

    Eilinen... Sit kepeä viikko

  • Gains Workout

    Warm up:
    Glute activations:
    Go through all the movements from the video below
    (10 reps on each side)

    4 rounds for quality
    10 Sumo deadlifts (You can start with a lighter weight and add every round, should be heavyish - no touch and go. Check the movement from the library)
    8+8 one leg box jump (you can jump on a stack of plates if the boxes are too high)
    8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
    Rest 2 minutes between rounds
    60sec wall sit

    +Core
    3-4 rounds for quality
    12-16 Plank + weight transfers
    12-16 Weighted sit ups
    12-16 Russian twists
    Rest as needed

  • "Four Loko" Workout

    On the 4:00 x 3 Rounds:
    20/15 Calorie Row
    40 Double Unders
    7 Front Squats 70/50kg

    *score is the slowest score of the 5 rounds

    Light option:
    On the 4:00 x 3 Rounds:
    15/10 Cal Row
    20 Double Unders
    5 Front Squats

  • WOD 10/09/19 Workout

    4 rounds for time:

    20 Toes to Bar

    20 M / 15 W Calories Bike or Cal Row

    20 Kipping Handstand Push Ups

  • VKO9 Treeni 2A Strength

    Maastaveto

    6 x 3

    *Kaikki sarjat samalla painolla
    *Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
    *Sarjat 2 minuutin välein

  • SPCOM28012020 Workout

    A.
    Warm Up
    2' Goblet Squat Hold
    PVC+MOBILITY
    3 RND
    5 pull-up
    10 Air Squat
    ROW 200mt

    B.
    Forza
    Back Squat
    5×5 @70%

    C.
    For Time
    3 rnd con Vest
    50 DU
    25 Pull Up
    20 W. Lunges

    D.
    Forza
    EMOM 90" PER 5 SET :90 For 5 Sets
    6 P.Press
    Partire con 60% e aumentare il carico

    E.

    TECNICA
    Double KB Clean & Jerk
    5×10
    Set 1: peso medio
    Set 2: pesante
    Set 3: leggero
    Set 4: pesante
    Set 5: peso medio

    F.
    "THE MAMBA"
    AMRAP 18'
    5RMU /10 C2B
    8 POWER CLEAN
    24 HIGH BOX JUMP
    13 BURPEES