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

  • SNATCH Strength

    10 - 8 - 6 - 4 - 2 - 1 - 1 Full snatch

  • 9-7-16 Workout

    Juarez Valley Method:
    Superset -
    Push Ups
    Inverted Rows
    1 Circle Run between Supersets

    Finisher:
    10 X Tempo Wall Ball Knee to Chest to Parellel Pull Up to Reverse

  • IisiWOD Voima Strength

    3 x 3 deficit dip / 3 x 5 banded dips

  • Power clean ring dip Workout

    Power clean
    5-5-5-5-5 reps

    21-5-9
    Power cleans
    Ring dips

  • 9.3.2018 nuorten sm Workout

    Lepoja

  • Open gym Workout

    Open gym 8:15-9:30

  • #SLACOM05052020 Workout

    W.UP
    PIKE STRETCH: 2' HOLD
    BARBELL THORACIC EXTENSION: 2'
    CHIL'S POSE ON BOX: 2'

    4-5 RND
    Rear Delt Raises 12-15
    REST 1-2' TRA I RND
    Alternating Single Leg RDL Row 10-12 per leg
    REST 1-2' TRA I RND

    4-6 RND
    REST 1-2' TRA I RND
    PULL-UP PRESEA STRETTA 10-12

    Renegade Row Burpee Biceps Curl COMPLETARE 5 SEQUENZE

    STRENGT PL
    ENDERTON FRONT SQUAT COMPLEX X1REP

    (3" IN PAUSE AT THE BOTTOM + DOUBLE BOUNCE + FRONT SQUAT REGOLARE)
    VEDERE VIDEO
    youtu.be/qfSTyM5PkB8

    SET1-3: 1 REP @85% 1RM COMPLEX
    SET2 4-5 : 1 REP @90% 1RM COMPLEX

    WOD
    "RED PANDA"
    AMRAP 20'

    500MT ROW/500MT RUN
    THEN
    AMRAP 20'
    8 THRUSTER HEAVY
    10 DB BOX STEP OVER
    12 DEVIL PRESS ONE ARM
    10 TTB
    8 RING DIP

    Scoring:

    CONDITIONING & SKILL
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanente
    Rest 2'
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanentee

    Optional

    4-5 SET
    1 Strict Pull-up 5
    2 Double DB Biceps Curl 10-12
    3 Alternating Hammer Curl 5-8 HEAVY

  • Strength&Conditioning - Work your weakness Workout

    Work your gymnastic weakness for 20min

    Ohje: Harjoittele jotain kehonpainoliikettä 20min ajan. Valitse liike, joka tarvitsee eniten harjoittelua sinulta.

  • July 17, 2017 Workout

    Warm Up
    2 Rounds
    400m Run
    10 PVC Pass Overs
    10 Wall Facing Overhead Squats
    10 Hand Over Hand

    Skills
    Review & Warm Up for Lift

    Lift
    Power Snatch
    3-3-3-3-3
    Increase weight each set

    Workout
    4 Rounds For Time:
    200m Run
    7 Power Cleans (115/75)
    7 Burpee Box Jumps (24/20)
    7 KB Swings (45/25)

    Advanced: (135/95), (60/45)

  • Kehonhuolto Workout

    Olkapäät, rintaranka, kyljet