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

  • AMRAP 10 min Workout

    10 pullups/ jumping pullups
    20 air squats
    30 SP 20/15 kg

  • Metcon Workout

    • 12 Min AMRAP of:
    Double Unders 30 reps
    Standard Push Ups 20 reps
    Double Unders 30 reps
    Pull Ups 20 reps
    Double Unders 30 reps
    Air Squats 40 reps

  • WOD 10/06/19 Workout

    50 jumping Split Squat with One DB in Front Rack 22,5/15
    25 Front Squats 60/ 45

    50 Push-ups
    25 Shoulder-to-Overhead
    50 Ring Dips

    25 Shoulder-to-Overhead
    50 Push-ups
    25 Front Squats
    50 jumping Split Squat with One DB in Front Rack

  • 6/11/19 Workout

    Warm up
    100m run

    10 plyo
    10 walking front kicks

    10 pic n grass
    10 dive bombers

    10 good mornings
    10 pass thru

    10 down dog w/foot pedal
    10 knuckle draggers

    100m run

    Mobility
    1:00 min hamstring stretch
    :30 chest stretch

    Fittrain(20)
    Otm 20
    Even-3 kettlebell flow-35/20-challenge up 53/35-if ya feeling 💪 we have 70's.
    Odd-100m sprint + 5 pull ups-challenge up-3/2 bmu

    kb flow = push up+deadlift+row +hang clean+jerk w/2 kettlebells

    Opt(12)
    1600m walk/run
    5x1 hang clean
    5x5 ghdsu
    3x5 good mornings

    Finisher
    30 scap push ups
    30 band pull apart
    100 rtw
    1:00 min quad stretch

  • Morning Intervals Workout

    8x
    2min ON/2min OFF

    Max Cals on
    A) Row
    B) BikeErg
    C) SkiErg
    D) Echo Bike

  • WOD Workout

    "4 Rounds for Time
    5 Front Squats @50/35kg
    10 Burpee over the bar
    20 Double-Unders
    TC: 12'"

  • Strength Strength

    • 4-4-4-4-4 of:
    BB Back Squats
    4 @ 8 RPE (Load Repeat)
    70% 1RM 4 reps
    75% 1RM 4 reps
    80% 1RM 4-4-4 reps
    • N-N of:
    BB Back Squats
    85-90% of 4 @ 8 RPE N-N reps
    N reps = near failure max reps (1-2 reps buffer)
    Prendi l’85-90% del 4 @ 8 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
    2 reps di buffer.

  • Omatoimi ekstra Workout

    2-3 rounds
    Farmers walking x 50-100m
    rest 1-2 min
    2 rounds
    10-12 band pull aparts
    rest as needed

  • Overhead Squat 5x5 Strength

    5 x 5 rep, AHAFA, 1 min rest

  • Weightlifting strength Strength

    • 4-4-4-4-4 of:
    BB Hang Squat Snatch (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una quadrupla pesante ma ben gestibile con cui
    senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    fai lo Snatch. Fai così ad ogni rep