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

  • Weightlifting strength Strength

    • 3-3-3-3-3 of:
    BB Jerk
    90% 3RM

  • 5.6.2019 CF Workout

    VAPU + RaTy

    1 x (3+2+1)@50% (ty)
    1 x (3+2+1)@60%
    3 x (3+2+1)@65%

    Pystypunnerrus, lähes max painot.
    10, 8, 6, 4, 3, 2, 1

    Jalanostot ilman kippi 3 x max
    Vipunosto selin makuulla 3 x 10-15

  • Superkids 10-13 v taito Workout

    7 x 3 - o rinnalleveto

  • Superkids 7-9v WOD Workout

    3 kierrosta

    12 cal row
    5 korkean boxin ylitystä
    5 DB cluster

  • Deadlift amrap Strength

    Amrap deadlift@80%

  • HOME WOD 27 Workout

    WARM UP
    3 Rounds
    30 mountain climbers
    20 squats
    20 scorpio kicks

    STRENGTH/SKILL
    4x 8 single arm lunge press. As heavy as possible.
    Take a lunge step. If left leg is in front then you press with right arm. Be in a lunge for the entire time. Back knee does not touch the ground. Then switch to lunge with right leg forward and press with left arm.
    after every set do 30 sec plank.

    WORKOUT
    4 rounds for time

    15 chair dips
    20 scissor kicks lying on back.
    30 russian twist
    10 devils press.

    COOL DOWN
    5-10 calm breathing and foam rolling whole body.

  • Lat pull downs Strength

    max rep

  • Main site Wednesday 250514 Workout

    For time

    • 25-foot dumbbell front-rack walking lunge
    • 1 rope climb to 15 feet
    • 25 double-unders

    ♀ 35-lb dumbbells
    ♂ 50-lb dumbbells

  • Sunnuntai 7.8.22. Workout

  • SPCOM16102019 Workout

    Giorno 3
    Warm up
    Squat flow
    Then
    300 mt row
    21 banded goodmorning
    15 vup
    9 goblet squat 24/16

    5 round :

    12 dl ( 70/50)

    9 hang power clean

    6 jerk ( rest 90’’ tra I round)

    5 round:

    12 dl db ( 22,5/15)

    9 hang power clean

    6 jerk ( rest 90’’ tra I round)

    Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
    Per 10' ogni 20" una rep

    PARTE C

    C1
    5x 5 Knee To Chest + 5 TTB Gambe Tese + 5 ttb

    Rest 60”

    C2

    Every 2’ 30” for 20’

    25/20 Cal Skierg

    25/20 Cal Bike

    25/20 Cal Row

    In the Remaining Time

    Max Rep Burpees On Target

    TEAM WOD
    AMRAP 20'
    8 TTB
    6 BBJO
    4 Heavy Thruster
    Parte il compagno ed esegue un rnd e poi parte il secondo alternandosi

    REST 5'

    5 RND
    80 Double Unders
    40 PULL- UP
    20 CAL. SKI ( a testa)
    le serie vanno divise per i membri del team tranne lo SKI