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

  • 24.1.2018 Ke Penkki Strength

    Penkki 2x8x75%
    Kapea penkki 3x6
    Etunojapunnerrukset 50-100 toistoa
    Ojentajat kuminauhalla yhdellä kädellä 50 toistoa / käsi
    Pystysoutu käsipainoilla 3x15-30

  • 12/18/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 squats
    10 sl deadlift
    10 tuck jumps

    ft squat/bk squat(15) wk1
    Est load using 75% of ft sq rm
    3 sets across
    4 ft squats-rack then immediately
    8 bk squats

    Metcon/*Rx(16)
    3rds
    400m run
    21 wallballs 16/12-*20/14
    21 abmat sit ups
    7 pull-ups/c2b/*muscle ups

    Finisher
    2 min hip opener
    1 min quad smash
    60 cross crunch

  • Burpee-trio♥️ Workout

    Aikaa vastaan:

    • 50 burpee leuanveto ♥️

    2min tauko

    • 50 box-over-burpee (N 50cm / M 60cm) ♥️

    2min tauko

    • 50 bar-facing-burpee ♥️

  • 11/20/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 superman

    Bk sq(15)
    week 9
    5@65%
    5@75%
    5/mr @85%

    Metcon/*Rx(15)
    amrap 15
    7 wb 16/12-*20/14
    5 cleans 115/65-*145/85
    3 pull ups/c2b/*bmu

    Finisher
    2 min quad stretch
    30 band pull aparts
    100 flutters

  • Circuito 1KB 10 elementi Workout

    Per ogni esercizio dalle 6 alle 12 ripetizioni, stessa KB, mantenere lo stesso numero di ripetizioni per ogni esercizio. Possibilmente senza interruzioni tra i singoli esercizi. 90”-120” di riposo tra le serie. Dalle 3 alle 6 serie. Indicare il volume totale (es.: 1 circuito da 10 rep x 20kg x 10 esercizi = 2000 seguito da 2 circuiti da 8rep x 24kg x 10 esercizi = 3840 ; totale: 5840)

  • 2 rounds Workout

    2 rounds:

    Run 400m
    2+2 Perfect Stretch

    RPE 2-3

  • Vartalonpaino-AMRAP ja loppujäähyt Workout

    AMRAP 12

    5 Strict Pull-Ups
    10 Handstand Push-Ups (or L-Seated DB Presses)
    20 Air Squats

    Loppujäähyt:

    Every minute, on the minute, for 6 minutes:
    Minute 1 – 8 Supine Ring Rows
    Minute 2 – 45 Second Prone Plank Hold ( lisäpainot 10-20kg )

  • Lämmöt päälle ja KB AMRAP Workout

    2 rounds – 1 min work / 30s. rest

    Knees to Elbow
    Alternating KB/DB Biceps Curls HAUISKÄÄNTÖÄ <3
    Bent-Over KB/DB Row
    Alternating KB/ DB Farmer Carry Lunges

    ja sitten pikku tauko ja -

    AMRAP 15

    50 m KB Farmer Carry 12 / 18 eli 1 kierros
    15 Wall Ball Shots 6/10
    15 Kettlebell Swings 12/18
    15 KB Push Presses

  • "Omatoiminen WOD" Workout

    A.:
    - 5min Row/Ski/Ab/Du

    • 3 rds: (easy)
      8-12 Burpee
      8-12 Ring row
      7-12 V-sit up

    • 1-2 rds: (hard)
      6cal Row
      6 Burpee
      6 Pull up/T2B

    B.:
    AMRAP 4:
    27/20 Calorie Row
    27 Burpees
    27 Chest to Bar Pull-ups

    rest 4 minutes

    AMRAP 4:
    21/15 Calorie Row
    21 Burpees
    21 Toes to Bar

    rest 4 minutes

    AMRAP 4:
    15/10 Calorie Row
    15 Burpees
    15 Pull-ups

  • Tekniikka: soutu ja kyykkyklinikka Workout

    Tehokas soutaminen

    Kyykkyklinikka