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

  • Time to put it in a workout Workout

    4 rounds for quality

    1-9 Ring MU
    20 abmat sit ups

    Scale 1 round to:

    9 parallel ring rows
    9 parallet push ups (on DBs)
    20 abmat sit ups

  • Superkids 7-9 v WOD Workout

    3 kierrosta

    15 boxin ylitystä 1 kpl käsipaino mukana
    15 rengassoutua
    15 russian twist vatsat

  • WOD Workout

    A) EMOM 15’
    A, 15 USA swing @heavy
    B, 16 Gorilla row
    C, 12 double KB Z press @mod.

    B) AMRAP 8’
    2-4-6-8…
    Double KB Front Rack Alt. Reverse Lunge
    Double KB Hang Cl&jJerk

    2’ rest-

    C) AMRAP 8’
    6 burpee DL (double KB)
    10 box over @50 cm (double KB)

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Otm 10
    1) 8-10 kahvakuulaheilautusta
    2) 30s punnerruspito

    10min amrap
    12 askelkyykkyä
    12 boxiaskellusta
    2 seinäkävelyä

    Loppuvenyttelyt

  • Accessory work Workout

    Accessory work

    3x10 Stiff legged deadlifts (heavy)
    3x10 Bouble KB front squats (heavy)

  • Split Jerk 3 x 5 Strength

    3 heavy sets of 5 reps.

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 10x1

    C. MU+CTR 2x1+1

    D. MU 5x2

    2.Back squat
    A. 4 RM

    B. 2x4 @ 90% of max

    3.Snatch pull on riser
    3x5 @ 100-105% of Snatch record
    - 3x5x57.5 kg

    4.RMU Accessory
    Every 90 s. for 3 rounds:
    1) Ring push ups - 10 9 8
    2) Ring support Swings - 12 12 12
    3) Roman Chair L-lift - 12 11 10

  • #SLACOM08052020 Workout

    W.UP
    Banded triceps stretch: 2'
    Banded Hamstring pull-down: 1'
    butterfly strech: 2' hold

    AMRAP 8'
    Run/ROW 200mt

    4 strict pull-up
    8 (4+4) Single Arm Devils Press
    10 Goblet Squat

    STRENGHT PL
    5 RND
    5-6 PER GAMBA KB Front Reverse Lunge
    (tenere una kb in front rack ed eseguire 5-6 reverse lunges, poi cambiare braccio e fare altre 5/6 rep)

    BACK SQUAT
    EMOM
    OGNI 90" X 5 SET
    1 TEMPO BACK SQUAT (5" DISCESA+5"SALITA)
    1 BACK SQUAT

    SET 1: 55% 1RM BACK SQUAT
    SET 2: 60% 1RM BACK SQUAT
    SET 3-5: 65% 1RM BACK SQUAT

    WOD
    "WILD HORSE"
    AMRAP 15'
    20cal. row/Run
    15 TTB
    10 BB OH Walking Lunge
    rest 3'
    AMRAP 15'
    5 BMU
    10 GTO
    15 BJO

    skill&conditioning
    2/3 rnd
    12 Alternating DB Snatch
    24 sit-up db one arm
    10 Alternating DB Snatch
    20 sit-up db one arm
    8 Alternating DB Snatch
    16 sit-up db one arm
    6 Alternating DB Snatch
    12 sit-up db one arm

    aumenatre il carico dei db a ogni set, mentre carico invariato per i sit-up (per sit-up si può utilizzare anche una kb)

  • Ninjat 14-16v WOD Workout

    30 min EMOM

    5-10 cal / reps on

    *assaultbike /bike
    *ski/ burpees
    *row

    Ei täysiä, lepoa pitäisi tulla n. 20 sek / intervalli

  • IRON1 Strength

    Snatch 3 x5 of each drills
    -from ground over the knees
    -hang snatch pull
    -high hang squat snatch
    -snatch balance

    *rest 1min between sets. Use an easy weight, focus on technique.