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

  • SPCOM22012020 Workout

    A. Warm Up
    PVC+MOBILITY

    3 RND
    12 Band Pull Apart
    12 OH Squat con elastico
    Row 300mt

    B. Forza
    10 Squat Snatch @65%
    Rest 60"
    8 Squat Snatch @70%
    Rest 60"
    6 Squat Snatch @75%

    C. For Time
    Row 45/35 Cal.
    21 TTB
    21 HSPU
    18 TTB
    18 HSPU
    15 TTB
    15 HSPU
    Row 45/35 Cal.
    15 TTB
    15 HSPU
    18 TTB
    18 HSPU
    21 TTB
    21 HSPU
    Row 45/35 Cal.

    D. For time
    10' LAVORO HSW

    E. For Reps
    AMRAP 7'x 3
    400mt row
    20 A.swing
    Rest 2'

    F. For Reps
    5 Rnd
    40 DU
    20 W. Ball
    40 DU
    Rest 90"

  • 20.3.2020 warm up. Workout

    2 kierrosta

    20 pakarapotkua
    20 polviennostoa
    10 syväkyykkyhyppyä
    10 + 10m ristijuoksusivuttain
    5+ 5 pohkeen/reiden venytystä

    2 kierroksen jälkeen hölkkää kevyesti 500m

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  • 050320 Workout

    A) 5 Round
    1'30: Row moderate
    1'30: 8 mu + ME burpee
    1'30: Rest
    1'30: cal bike moderate
    1'30: 12 t2b + ME WBS
    1'30: Rest

  • Warm Up Workout

    AMRAP 8 (for quality)
    10 Burpees
    10 Inch Worms
    10 Air Squats
    1:00 Plank Hold

  • Aerobic work + gymnastics + strength Strength

    AM: 30 min
    1 min walk/2 min run

    PM: 130 min
    Warm up 15 min

    *1.Bfly *
    - 25 reps

    2.HSW
    - 20 m.

    3.Ring muscle up practice
    High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8
    Muscle up
    - 13 x 1
    Parallel blocks alternating bottom of dip swings and support swings
    - 10x 3+3+3+3 - not done
    Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition
    False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5

    4.Squat clean
    Heavy triple for the day

  • Superkids 10-13 v WOD Workout

    12 min EMOM

    *2-3 eccentric HSPU
    *10 perfect wallball

  • Superkids 10-13 v voima Workout

    3 x 1 rope climb, legless

    3 x 20 sek false grip ring row

    3 x max aika ring support top

    3 x max aika ring support bottom

  • Warmup Workout

    Run 1200m (every 400m pick up the pace to a 90% effort for 15sec)
    +
    2 Sets NFT
    3 Hang Muscle Snatch
    3 Hang Muscle Snatch Below Knee
    3 Muscle Snatch
    Burpee + 2 Broad Jump x 3
    *warm up in nature - explosive sets - lighter loads

  • Viikkohaaste 13 WoW torstai Workout

    4 kierrosta (ohjevideot maanantain treenin yhteydessä):
    10 kyykkyhyppyä
    10 mittarimatoa
    10 kapeaa punnerrusta (kyynärpäät kyljissä)

    Tulokseen tehtyjen kierrosten määrä!!

  • “The quick and the dead” Workout

    3-9-15-21-15-9-3
    DL 80/60
    Box jumps