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

  • WOD Workout

    AMRAP 12

    6 HSPU kipping
    8 Pistols Alternating
    10 kipping Pull-Ups

    Goal: 6+ rounds

  • Weightlifting strength Strength

    • 2-2-2-2-2 of:
    BB Power Snatch
    2 reps
    2 reps
    Heavy 2-2-2 reps
    Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
    di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets

  • 6/25/19 Workout

    Warm up(8)
    10 inchworm
    10 halo per
    10 pass thru
    10 good mornings
    10 jing jang

    Mobility(5)
    1:00 min hamstring stretch
    1:00 min front rack stretch

    Fittrain(20)
    5rds
    20 db/kb hang clean 35/20-challenge up-50/35
    15 cal row
    10 strict pull ups
    100m farmers carry

    Opt(12)
    4 giants
    8 curl to press
    8 reverse flys
    8 db kickbacks
    8 db windshield wipers

    1600m walk/run
    5x5 hip ext
    4x1 clean and jerk

    Finisher
    30 w-raise
    60 rtw
    1:00 min hamstring str

  • 28.4.2019 Workout

    2RFT:

    10 Bar Muscle-ups

    20 Bar-Facing Burpees

    30 Deadlifts 100/70kg

    40 Wallballs 9/6kg

  • 3 kierrosta Workout

    400m Juoksu
    40 Kahvakuula heilautus

    400m Juoksu
    40 Kyykky kahvakuulan kanssa

    400m Juoksu
    40 yhden käden kahvakuula heilautus

    400m Juoksu
    40 Kahvakuula tempaus

    aikaraja 40 min.

  • 19.4.2019 Workout

    2-4 rds for quality:
    10-25 GHD sit-up
    5-20m HS walk

    Rest 90s btw rds

    Bench press:
    10,9,8,7,6....1

    Use 60-65%

    After each set: 1 legless rope climb ( scale to 1 or 2 normal rope climb)

  • WOD 25.4 Workout

    WOD (S):
    EMOM 10
    1: 12/10 cal bike or ski
    2: ME unbroken ring dip set
    rest 1:00
    EMOM 10
    1: 30-50 DU
    2: ME unbroken C2B set
    rest 1:00
    EMOM 10
    1: 12/10 cal row
    2: ME unbroken T2B set

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    Easy 10-20min aerobic exercise with nose breathing only

    RPE 2

  • Green Pythagoras Partner WOD Workout

    Partner WOD

    For time:
    50 Toes-to-bar
    3200/2400kg KB Swings
    50 Pullups
    50 Wall Balls
    50 Box Jumps
    6400/4800kg Double KB/DB Deadlifts
    50 Sync. Bar Facing Burpees

    2min rest

    Max Cal. Until the clock hits 35min

  • Partner 40 Workout

    40 min AMRAP:
    40 WB
    40 Deadlift 60/40kg
    40 Box jump
    40 KBS 24/16kg
    40 Push-ups
    40 Sit-ups
    40 cal Row

    Only one athlete works at a time, reps can be split in anyway!