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

  • Strength 26-12-2017 Strength

    1a) Power Clean: 4-5 x 3reps, up to a heavy 1.1.1 (5s). Rest 60s.
    - 1.1.1 (5s) = drop bar between reps and reset up.
    - Adv: Build to 85% of 1RM.
    - Int: Build to 75% of 1RM.
    - Beginner: Technique Work

  • 2-position snatch Strength

    2-position snatch

    • from above the knee and a low hang
    • 8 to 10 sets
    • moderate weights

  • STRENGTH Workout

    • 20 Min AMRAP of:
    BB Deadlifts
    75% 1RM
    Accumula le reps nello schema che preferisci serie da 5, serie da 3 ecc. ma senza andare ad
    esaurimento, mantieni ogni rep tecnica e veloce.
    Maximum perform 40 reps.

  • 22.4.2018 Workout

    Squat snatch
    3@70%
    3@75%
    2@80%
    1@85%
    3@75%
    3@80%
    2@85%
    1@90%

    Send Off 2:00

  • WOD 30/04/22 Workout

  • Superkids 7-9 v WOD Workout

    3 kierrosta

    20 sek etunojapito renkailla
    20 L-pito roikunnassa
    20 sek käsilläseisontapito

  • Conditioning Workout

    A. 5min AMRAP:
    30/24 cal Assault Bike/Bike erg or row, then AMRAP Burpees

    5min rest

    5min AMRAP:
    30 Burpees, then AMRAP Assault Bike/Bike erg or Row for cal

  • Kaikki tekee Workout

    lämmittely pistooliin

    3 x

    5 boxille ponnistusta / jalka
    10-20 sek pito pistoolikyykyn ala-asennossa / jalka, käytä levykiekkoa käsissä jos on tarve

  • Endurance Workout

    • 2 Interval of:
    Assault Bike 25:00 @ 105-110% MEP
    5:00 rest between interval
    MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
    il tuo MEP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

  • dirty work Workout

    LD Machine Tri
    3/2.5k Ski
    6/5k Bike
    3/2.5k Row