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

  • Morning Intervals Workout

    2x
    EMOM 16

    A.
    Min 1, Bike Erg, Damper 1...3
    Min 2, Bike Erg, Standing, D 7...10
    Min 3, Amrap of A-Jumps
    Min 4, Rest

    B.
    Min 1, Row, D 1...3
    Min 2, Row, D 7...10
    Min 3, Amrap of 3 Ring Rows, 3 Ring T Slides, 3 Ring Y Slides
    Min 4, Rest

    C.
    Min 1, Ski Erg, D 1...3
    Min 2, Ski Erg, D 7...10
    Min 3, Amrap of Overhead Triceps Extensions
    Min 4, Rest

    D.
    Min 1, Echo bike, Arms only
    Min 2, Echo bike
    Min 3, Amrap of Seated Box Jumps
    Min 4, Rest

  • EXTRA Workout

    Extra:
    Barbell Side bend
    3 x 8 each. Rest 60s.
    - Keep hips fully extended in the frontal plane

    Barbell good morning
    3 x 8

  • Bars from hell Workout

    Double amrap
    * perform the first 9 min amrap, then use the 2 min break to add 20kg to the bar, and perform the second 9 min amrap when the break is up.
    * score is total reps

    9 min amrap
    * 2/4/6/8/10.........
    - t2b
    - oh squat 40kg

    ------- 2 min break ------

    9 min amrap
    * 2/4/6/8/10.........
    - Deadlift 60kg
    - front squat 60kg
    - Bar facing burbees

  • 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