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

  • Max viikko 39/1 Workout

    LÄMMITTELY:

    15 min ajan
    5+5 Sivukyykky
    5+5 Rintarangan kierto kyykyssä
    5 mittarimato
    5+5 olan kosketus punnerrusasennossa
    5+5 yhden jalan mave (kahvakuula/käsipaino)

    WOD:

    6 x 2 min on / 1 min off:
    10-20 linkkaria
    10-15 riipusta pään yläpuolelle (kk heilautus/ tempaus / rive + ylöstyöntö yhdellä tai kahdella kädellä)
    Max määrä sivuhyppyjä käsipainon/kahvakuulan yli

    LOPPUUN:
    3 x 15-20 selänojennukset

  • Thruster and pull ups Workout

    AMRAP 10 min
    2 Thurster
    1 Pull up
    4 Thruster
    2 Pull up

    Thurster + 2
    Pull up + 1

    Rx 42,5 kg/ 35 kg

  • SPCOM14042020 Workout

    W.UP
    Tricep Smash 90"-2' per lato
    youtu.be/oZJsdNh6z18

    Mobility caviglia (Erbini video)

    puppy pose 2'
    youtu.be/pL_igjztzoc

    3 Rnd
    10 Inch Worms
    25 DU
    5 Strict Pull-Ups

    STRENGHT WL
    A
    3- 5 Rnd
    Rest 1-3' tra i rnd

    • Standing Alternating Arm Dumbbell Shoulder Press 10-12 per lato (peso medio)
      (distensione alternata partendo dalle spalle. Se si ha a disposizione un DB fare prima un lato e poi l'altro 5/6+5/6)

    • High Kettlebell Clean to Overhead Press 10-12 (peso medio)
      AFFERRARE LA KB CON ENTRAMBE LE MANI PARTENDO DA TERRA, PORTARLA AL PETTO E DISTENDERLA VERSO L'ALTO. RITORNARE POI A TERRA E RIPARTIRE CON LA REP SUCCESSIVA

    “Touch and Go” Push Jerk
    9-7-5-2
    Partire con @70% p. jerk
    aumentare il carico a ogni set.

    OPZIONALE SPALLE
    B

    3- 5 RND

    Rest 1-3 Minutes Between Rounds REPS WEIGHT

    • Barbell Shrug 16 Challenge (CON BILANCIERE) Peso medio

    • Aperture laterali con manubri 8-10 rep

    Scoring:

    CONDITIONING WOD
    500MT RUN/ROW

    POI

    5RND
    10 THRUSTER 50/35KG
    5 C2B
    10 HSPU STRICT
    5 PULL-UP
    10 W.L. BB

    REST 3'

    5RND
    5+5 DB SNATCH
    10 B. JUMP
    10 (1 DOWN&UP + 1 W.BALL)

    REST 3'

    5RND

    5+5 KB COMPLEX (HPC+P. PRESS)
    10 A. SWING
    10 R. TWIST
    10MT DX + 10MT SX ONE KB CARRY

    CASH OUT

    5X8 CURL BICIPITI BB
    5X(5+5)BULGARIAN SPLIT SQUAT BB FRONT RACK
    5X8 DRAGON FLAG

    SKILL
    Climb the Ladder x 2
    2-4-6-8-10-12… HSPU
    ESEGUI SERIE DA 2 FINO A QUANDO RIESCI AD ESEGUIRLE UNBROKEN , RAGGIUNTO IL N UMERO MASSIMO, SCENDI SEMPRE DI 2 UNBROKEN

    OPZIONALE

    4×10 Bench Press

  • Weightlifting Workout

    A: Double power snatch + squat snatch 4x3
    B:Double power clean+ double squat clean
    C: Double Power jerk btn+ front position

  • Conditioning Workout

    Conditioning
    Teams of 2 ( You GO , I Go)

    0:00-14:00
    42-30-18
    FRSQ @doubleDB 22.5/15
    Burpee
    HSPU/ HR Push-Up

    14:00-20:00
    800 m Run ( relay , 2x200m each)

    20:00-39:00
    4 Rounds of
    40 Wall Ball
    30 T2B
    20 Alt DB Snatch @22.5/15

  • For time Workout

    600m Run
    50 Kettlebell Swings (24/16kg)
    400m Run
    30 Chest to bar
    200m Run
    30 Chest to bar
    400m Run
    50 Kettlebell Swings (24/16kg)
    600 Meter Run

    (Time cap: 25min.)

    • Ohkeistus:
    • Kuulan tulisi olla sellainen, että kykenisit suorittamaan sarjat 1-2 osassa.
    • Vaihda CTB tarvittaessa kippi leuanvetoihin tai rengassoutuun tai hyppyleukoihin.
    • Skaalaa tarvittaessa matkaa/toistoja alaspäin.

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Kuperkeikka ja kärrynpyöriä

    5×20/10s
    Kuperkeikka
    Roikunta
    Levyhyppy
    Kaari
    Lankku

    Loppuvenyttelyt

  • Extra Credit 25-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD 17/09/19 Workout

    WOD For time:

    20-30-40 Alternating Arm DB Squat Snatch 22,5/15

    600-400-200mt Trunk Run

  • MudCake Workout

    OTM 16 min
    3 x front squat (odd)
    6 x back squat (even)

    Rx weights:
    Rounds 1 - 2. (50 kg/ 35 kg)
    Rounds 3 - 4. (55 kg/ 37,5 kg)
    Rounds 5 - 6 (60 kg/ 40 kg)
    Rounds 7 - 8. (65 kg/ 42,5 kg)
    Rounds 9 - 10. ( 70 kg/ 45 kg)
    Rounds 11 - 12. (75 kg/ 47,5 kg)
    Rounds 13 - 14 (80 kg/ 50 kg)
    Rounds 15 - 16 (85 kg/ 52,5 kg)