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

  • Oma treeni Workout

    Mave x 5
    40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90kg
    Sumo mave
    45 x 60kg

    Ulkona 5 kierrosta
    Tangon kanto päänpäällä 40kg x 40m
    Levypainojen kanto 2 x 20kg x 40m
    Juoksu 200m

    Matkat mitattu

  • 16.9.2020 Deload Workout

    Snatch High Pull + Snatch Panda Pull + High Hang Squat Snatch
    7 x (1+1+1) @ 50 - 60%
    Send off 1:30

  • 30.3.2020 Workout

    EMOM 5

    2 x (1+1) power clean + split jerk@30-45%

  • COOL DOWN Workout

    5min Row/Airbike with nose breathing only
     
    1-3 Skin the Cat video

  • PTG TO 16.10.2025 klo 18 Workout

    LÄMMITTELY
    2 kierrosta - 1min
    1. Roikkuminen (lapavedot)
    2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
    3. Lantionnosto pallo jalkojen välissä
    4. T-kierrot
    5. Jefferson curl

    CORE + KÄSILLÄSEISONTA
    Tee omaan tahtiin 10min ajan
    10 x selän ojennus päinmakuulla
    10 x kupista ojennus selinmakuulla
    10 x vk työntö ylös
    muutama käsilläseisonta

    AMRAP 15min
    8 x suorin jaloin mave
    8 + 8 yhden jalan kyykky eteen
    8 + 8 pystypunnerrus toispolviseisonnassa
    8 + 8 x gorillasoutu

  • Metcon Workout

    • For Time
    Double DB Hang Squat Clean (2X22.5/15Kg) 10 reps
    Toes to Bar 10 reps
    Double DB Hang Squat Clean 9 reps
    Toes to Bar 9 reps
    Double DB Hang Squat Clean 8 reps
    Toes to Bar 8 reps
    Etc.
    Double DB Hang Squat Clean 1 rep
    Toes to Bar 1 rep

  • SPCOM24092019 Workout

    Warm up 8’

    Squat flow video YouTube 

    5 wall climb,10 divebomber,10 spinte bacino e L ultima hold x 30”,rotazione gomiti prona e supina a terra 

    B

    Front squat 4x8 pause bottom 3'' 65 % 2'

    Sdhp 50 / 35 kg ---> death by ( partire da 5 reps)

    Dl ( singole ) 3x8 77% 2'

    C

    C1

    WEIGHLIFTING 

    Clean&Jerk (split jerk)

    5x5 50% Rest 30”

    Rest 60”

    4x2 60% Rest 30”

    Rest 60”

    2x2 70% Rest 30”

    Rest 60”

    2x2 80% Rest 30”

    C2

    ENDURANCE

    5x 30 Cal Row

         5 stazioni da 20 Double Unders 

    Rest 60”

    D

    WOD1
    EMOM 18' 6 SET
    1) 15/10 Cal- Assault Bike
    2) 8-10 Back squat (partire con 40% arrivare con 65%@1rm)
    3) 12-14 Pull-Ups

    WOD2
    FOR TIME
    40 Deadlift 100/70kg
    30 Front Squats 90/60kg
    20 Hang Power Cleans 80/50kg
    10 Squat Snatch 70/40kg

    (i carichi variano in base ai prorpi massimali)

    parte 2

    ogni 4' per 16'
    800m/650m Row
    Max BMU (per chi non ha i bmu versione scalata con loop band oppure C2B)

  • Kotitreeni WOD Workout

    WOD
    2-5 rds
    400m run/200m walk
    20x burpee
    400m run/200m walk
    20x air squat

  • Bodybuilding Workout

    3 Rounds For Quality:
    A. Superset Of:
    10 Glute Ham Raises (GHD)
    10 Barbell Glute Bridges

    B. Superset Of:
    10 Bent Over Rows (supinated grip)
    15 Banded Lat Pull Downs

    • Athlete choose weight
    • Rest 1:00 btw each set (A+B+A+B+A+B)

  • Muscle & Power, Joker Workout

    4 rounds for time:
    15 DB squats
    15m DB walking lunges