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

  • Strength Strength

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

  • Metcon strength Workout

    4 Round not for time of:
    Strict Chin Ups 8 reps
    (Seleziona se lavorare a corpo libero oppure con zavorra)
    One-Arm KB Overhead Squats Dx 8 reps unbroken
    One-Arm KB Overhead Squats Sx 8 reps unbroken
    (Utilizza un peso impegnativo ma che ti permetta di fare 6 reps unbroken)

  • Gymnastic strength Workout

    • 4 Round not for time of:
    Strict Ring Dips 10 reps
    (Seleziona se lavorare a corpo libero oppure con zavorra)
    One-Arm DB Squat Snatch 20 reps alternate
    (Utilizza un peso impegnativo ma che ti permetta di fare 20 reps velocemente spezzando il lavoro in
    massimo 2-3 sets)

  • Strength Strength

    • 3-3-3-3-3 of:
    BB Back Squats (0:03 pause)
    3 @ 8 RPE (Load Repeat)
    70% 1RM 3 reps
    75% 1RM 3 reps
    75-80% 1RM 3-3-3 reps
    Pause @ parallel
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

  • Weightlifting strength Strength

    • 2-2-2 of:
    BB Squat Snatch
    2RM
    90% 2RM 2-2 reps

  • Weightlifting strength Strength

    • (1+1+1+1+1)-(1+1+1+1+1)-(1+1+1+1+1)-(1+1+1+1+1)-(1+1+1+1+1)-(1+1+1+1+1) of:
    BB Power Clean + Squat Clean + Front Squat + Push Press + Jerk

    Riscaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1+1+1) pesante e ripetibile per altri 3 sets.

  • Metcon Workout

    Final WOD ISD Scegli e prova uno dei WOD delle finali.
    Or
    • For Time
    Double Unders 63 reps
    BB Deadlifts (100Kg) 21 reps
    Double Unders 45 reps
    BB Deadlifts (100Kg) 15 reps
    Double Unders 27 reps
    BB Deadlifts (100Kg) 9 reps
    6 Min Timecap

  • strength Strength

    3-3-3 of:
    BB Front Squat
    70% 1RM (Tempo 33X1)

  • METCON Workout

    12 Min AMRAP of:
    Double DB Deadlifts (2X22.5/15Kg) 9 reps
    Burpees 6 reps
    Double DB Power Clean (2X22.5/15Kg) 9 reps

  • STRENGTH Strength

    4-4-4-4 of:
    BB Front Squat
    4 @ 8 RPE (-10%) (Load Drop)
    70% 1RM 4 reps
    75% 1RM 4 reps
    80% 1RM 4 reps
    70% 1RM 4 reps