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

  • Painonnosto Workout

    Rive ja työntö

  • Weightlifting strength Strength

    • 3-…-3 of:
    BB Squat Clean
    3RM
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • Emom strength Workout

    6 Min EMOM of:
    BB Clean (any style) touch n’go
    80-85% 3RM 3 reps

  • Strength Strength

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

  • Strength Strength

    • 4-4-4 of:
    BB Push Press
    4RM
    90% 4RM 4-4 reps
    • N-N of:
    BB Push Press
    85% 4RM N-N reps
    N reps = near failure max reps (1-2 reps buffer)
    Prendi l’85% del 4RM trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-2 reps di
    buffer.

  • Metcon Workout

    • 10 Min AMRAP of:
    Row 250 m
    Burpees over the Row 10 reps
    Two-Arm KB American Swing (32/24Kg) 15 reps

  • Gymnastic Metcon Workout

    2 Round of:
    C2B Pull Ups 20 reps
    Handstand Push Ups 20 reps
    2:00 rest
    4 Round of:
    C2B Pull Ups 10 reps
    Handstand Push Ups 10 reps

  • Endurance Workout

    • 15 Interval of:
    Assault Bike 1:00 @ 105-110% MAP
    1:00 @ very easy pace
    MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
    il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

  • Metcon Workout

    • 15 Min AMRAP of:
    Standard Push Ups 20 reps
    DB Box Step Overs (22.5/15Kg) 20 reps
    Toes to Bar 20 reps
    BB Overhead Squats (40/30Kg) 20 reps

  • Metcon Workout

    • For Time:
    MB Wall Ball (9/6Kg) 50 reps
    Handstand Walks 25 m o Strict Handstand Push Ups 15 reps
    BB Power Snatch (35/25Kg) 50 reps
    Handstand Walks 25 m o Strict Handstand Push Ups 15 reps
    MB Wall Ball (9/6Kg) 50 reps