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

  • Gymnastic metcon Workout

    5 Round not for time of:
    Strict Ring Dips 8 reps
    (Seleziona se lavorare a corpo libero oppure con zavorra)
    One-Arm DB Squat Snatch 16 reps alternate
    (Utilizza un peso impegnativo ma che ti permetta di fare 16 reps velocemente spezzando il lavoro in
    massimo 2-3 sets)

  • Endurance Workout

    • 10 Interval of:
    Row 2:00 @ 85-90% MHR
    1:00 rest each interval

  • Gymnastic strength Workout

    • 5 Sets of:
    Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
    near failure max reps (2 reps buffer)
    (5 Sets a quasi max reps meno 2 reps di buffer)
    1:00-2:00 rest each sets.

  • Optional accessory Workout

    Optional Accessory

    2-4 rounds, rest as needed

    1) 5+5m Banded Lateral Walk
    2) 5+5 KB Windmill

    RPE 3

  • 5RFT with partner Workout

    5+5+5+5 Power Cleans 45/30 kg
    5+5+5+5 Hanging Knee Raises
    5+5+5+5 pullups/ring pullups
    total reps, alternate with partner

    35 min cap

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    12min EMOM

    1) 5 High Box Jump
    2) 3-10m Handstand Walk or HS Hold
    RPE 3

  • Pe 7.6.2019 Maastaveto Strength

    Yhteiset alkulämmöt (alkaa klo 18)

    Maastaveto korokkeelta 5x8 (tekniikka!!)

    Salkkunostot 3x6/puoli

    Jalka/polvinostot roikkuen 4x12-20

  • Endurance WOD Workout

    Bike/ski/row for 45 minutes at consistent pace. Every 5 minutes perform:
    10 ring rows
    10 m quadruped crawl
    20 m bear crawl

  • Slap Happy Workout

    Part #1 In a 5:00 Window...
    100 Double-Under Buy-In Time remaining, AMRAP:
    12 Overhead Squats (42.5/30)
    4 Burpee Box Jump Overs

    Rest 5:00

    Part #2 In a 5:00 Window...
    100 Double-Under Buy-In Time remaining, AMRAP:
    8 Overhead Squats (50/35)
    4 Burpee Box Jump Overs

    Rest 5:00

    Part #3 In a 5:00 Window...
    100 Double-Under Buy-In Time remaining, AMRAP:
    4 Overhead Squats (60/42.5)
    4 Burpee Box Jump Overs

    • Stimulus wise, we are looking for the following: Part #1 - A loading we could cycle for 25+ reps unbroken, when fresh. Part #2 - A loading we could cycle for 20+ reps unbroken, when fresh. Part #3 - A loading we could cycle for 15+ reps unbroken, when fresh.

  • 5/30/19 Workout

    Warm up(8)
    :30 sec dive bombers

    walking front kicks
    heel grab

    active spiderman
    active samson

    toe walk
    heel walk

    heels to rear
    trav jax

    skip for height
    skip for distance

    :30 sec down dog w/foot pedal

    Mobility(4)
    1:00 min front rack stetch
    1:00 min pigeon

    Weightlifting (15)
    Week 2-strict or bench press

    Fittrain(20)
    800m run
    30 hang clean 115/75-challenge up-145/95
    400m run
    30 push ups-challenge up-hspu
    200m run
    30 pull ups/c2b-challenge up-20 bar muscle ups
    then
    200m run
    15 clean and jerk 115/75-challenge up-145/95

    Opt(12)
    4x1 power clean
    3x2 deadlift
    1600m walk/run
    5x5 hip ext
    5x2 strict pull up

    Finisher
    1:00 min plank
    15 side plank punch thru
    50 double crunch
    1:00 min hamstring stretch