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

  • Weightlifting strength Strength

    • 1-1-1-1-1-1 of:
    BB Clean & Jerk
    75-85% 1RM

  • Wednesday 19th June 2019 Workout

    WOD

    5 working sets:

    2 hang power clean
    2 push press
    6 good mornings

  • Strength Strength

    • 6-6-6-6-6 of:
    BB Bench Press
    6 @ 8 RPE (Load Repeat)
    65% 1RM 6 reps
    70% 1RM 6 reps
    70-75% 1RM 6-6-6 reps

  • Strength Strength

    • 6-6-6-6-6 of:
    BB Back Squats (0:03 pause)
    6 @ 8 RPE (Load Repeat)
    55% 1RM 6 reps
    60% 1RM 6 reps
    65% 1RM 6-6-6 reps
    Pause @ parallel
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

  • 6/18/19 Workout

    Warm up(8)
    20 plyo
    20 single leg deadlift

    20 pass thru
    20 good mornings

    20 plyo
    20 halo

    Mobility(4)
    1:00 elevated child's pose
    1:00 min hamstring stretch per

    Fittrain(20)
    6rds
    21 kb swing 35/20-challenge up-53/35
    7 pull ups/c2b-challenge up-bmu
    21 cal row

    Opt(12)
    Iso-core
    4 giant sets
    10 hammer curls
    10 strict press
    10 tricep kick backs
    10 db pec fly

    complex x4
    3 deadlifts
    2 hang cleans
    1 jerk

    1600m walk/run

    Finisher
    30 w-raise-5 sec hold after every 5
    15 side plank punch thru
    30 knee tap crunch + sit up combo
    1:00 plank
    1:00 min hamstring stretch

  • Partner WOD Workout

    AMRAP 28:00 with a partner:
    28 Box Jumps w. step down
    28 Toes to Bar
    800 Meter Run ( 4x200m relay )
    28 Burpees
    28 Sumo Deadlift High Pull @24/16kg

    • split as needed
    • goal: 3+ rounds

  • Extra Credit 18-06-2019 Workout

    Alternating DB Curls: 3 x 10 ea. Rest 60s.

  • 6/17/19 Workout

    Warm up(10)
    walking heel grab
    walking front kicks

    walking knee grab
    walking side lunge

    active samson
    active spiderman

    inchworm
    knuckle drags

    Mobility(5)
    1:00 samson per
    1:00 min front rack stretch

    Weightlifting(15)
    Week 5-back squat

    Fittrain(20)
    4rds
    35 jump rope-challenge up-double unders
    200m run
    25 db front squats 35/25-challenge up-60/45
    200m run
    15 db facing burpees

    Opt(12)
    1600m walk/run
    5x5 hollow rock
    4x2 front sq

    Finisher
    30 scap push ups
    1:00 min chest opener
    60 kneeling crunch
    1:00 min quad stretch per

  • WOD 17/06/19 Workout

    6 RFT

    400MT RUN

    9 HSPU

    12 C&J 50/40

  • Morning Intervals Workout

    6 x 3 min ON / 2 min OFF

    A. Teams of 3-4
    Relay style
    - 30m Sled Push
    - SkiErg
    - Rest

    B. Teams of 3-4
    Relay style
    - 30m Farmers Carry
    - Bike Erg
    - Rest

    C. Row

    45 sec ON / 15 sec OFF (Easy)
    30 sec ON / 30 sec OFF (Medium)
    15 sec ON / 45 sec OFF (Hard)