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

  • Superkids 10-13 v taito Workout

    -Harjoitellaan valakyykkyä

    -Tempaus sylistä

  • AccessoryWOD Workout

    4-5 sets:
    10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
    15 GHD Hip extensions @ 2222 tempo
    20 Ab mat sit-ups @ 3111 tempo

  • Rush Workout

    Wod1, For time:
    3 rounds:
    9-6-3 Deadlift@100/65kg
    9-6-3 Burpee over the bar
    2' rest

    Wod2:
    EMOM 21'
    a) 50-70 DU
    b) 18/14 cal row
    c) Rest

  • Gymnastics Workout

    Single Leg Squat Progression
    +core

    Warm Up: 1' jumping jacks
    30 " front plank
    30" tuck jumping
    30" left plank
    30" back-up squat
    30" right plank
    1' jumping jack

    Classic gym + streching
    Core: hollow and arch position

    Single Leg Squat Progression
    10 exercises

    Wod: 10'
    10 air squats
    10 rear foot elevated split squat
    10 back-up squat single leg

  • Work with frend Workout

    In teams of 2:
    Buy in: 100 Double unders

    Then do;
    27-21-15-9
    Row for calories
    Thrusters 42,5/30kg

    Buy out: 100 Double unders

    For total time.

    Person 1 starts on rower and person 2 on thrusters. When all 27 reps are done, they switch places and do 27 reps on the second exercise. Then they will move on to the sets of 21 and do the same.

  • 4 sets of Workout

    5 x Front Squats (75-85%)
    rest 10s
    10 x Walking Lunge steps w/B.B, DB or KB
    rest 3min btw sets

  • 31.12.2017 Workout

    for time

    30-25-20-15-10
    KB swing 32/24kg
    Hang power clean 50/35kg
    V-Ups

  • Superkids 10-13v taito Workout

    Harjoitellaan käsilläseisontapunnerrus boxilta

  • Superkids 10-13 v WOD Workout

    Käsilläseisontapito tabata + burpee tabata vuorotellen

  • SPCOM27092019 Workout

    A

    Warm up pvc

    Mobility with loop band 

    B

    Press back pvc 10+ 5 in buca,
    3 clean,
    3 muscle clean & press,
    gomiti avanti alt. 20;
    esegui tutto con pvc poi bilancere vuoto poi con poco carico 

    6 set : 6 strict Press 77%

    12 front rack lunges 2' REST

    Dl 3x8 (singole ) 77% 2' REST

    C

    C1

    ENDURANCE 

    3000mt Row

    2000mt Skierg

    1000mt Bike

    C2

    GYMNASTIC 

    6x every 60”

         10 deficit Push Up

          In the remaining time

          Max Hspu Strict

    Rest 2’

    D

    Wod a team
    AMRAP 40'

    50 PC (50/35kg)
    400MT RUN S.
    30 BJO
    20 ALT. DB SNATCH
    100MT F. CARRY (A)
    MAX CAL. BIKE (B)
    10 HSPU S.
    20 DB STEP OVER
    30 TTB
    40 CAL. ROW
    50DU S.