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) of:
    BB Squat Snatch + Hang Squat Snatch
    Scaldati progressivamente e poi sali sino ad una (1+1) pesante (Heavy) ma non massimale. Arriva
    ad un carico con cui senti di avere tranquillamente un altra rep.

  • Optional accessory Workout

    Optional Accessory:
    STRENGTH
    3 rounds, rest as needed:

    1) 8+8 DB/KB Row
    2) 10 Lateral Raises

    RPE 4

  • 19.1.2019 Deload Cycle Workout

    30 minutes BodyBuilding

    Barbell Bicep Curl 12-15
    Narrow stance Squat 12-15
    Banded pull apart 12-15
    Dumbbell row 12-15
    Diamond push ups 10-12
    Banded Abs 20

    Easy Row 2000m

  • Thursday 17th January 2019 Workout

    In teams of 3:
    12min AMRAP
    7 burpee devil press 22.5/15
    20 double unders

  • Extra Credit 17-01-2019 Workout

    Straight Leg Raises: 3 x 6-10. Rest 60s.

  • Weightlifting metcon Workout

    • 8 Min EMOM of:
    BB Squat Snatch + Hang Squat Snatch
    85-90% of today Heavy 2 reps
    Le percentuali sono riferite alla doppia pesante di Squat Snatch precedente

  • Weightlifting strength Strength

    • 2-…-2 of:
    BB Squat Snatch
    Heavy 2 reps
    Scaldati progressivamente e poi sali sino ad una doppia pesante (Heavy) ma non massimale. Arriva
    ad un carico con cui senti di avere tranquillamente un altra rep. No drop n’go. Non staccare mai le
    mani dal bilanciere ma comunque non usare il touch n’go.

  • 17.1.2019 deload Workout

    Muscle snatch + sots press@ easy & light

    For time:
    50 Power snatch 40/25kg
    *emom 5 burpees, star at burpees
    TC 5

  • 1/16/19 Workout

    Warm up(0:00-10:00)
    Rowling x5
    Penalty=erg jump overs
    then
    5 active dive bombers
    :20 sec down dog with foot pedal

    5 active dive bombers
    :20 sec knuckle drags

    5 active dive bombers
    :20 sec cossack squat

    Mobility(10:00-15:00)
    :30 sec chest opener per
    :30 sec couch stretch per side

    Pointers/Review(15:00-20:00)
    Row-quick handle return, finish at 11'oclock position, keep chest high.

    Erg jumps-consistent pace, be aware of erg, stay focused.

    Lunge-chest high, knee touch, keep knee behind toe.

    Metcon(20)
    3rds
    750m row
    30 erg jump overs
    30 reverse lunge

    Opt(12)
    400m x3 on the 3:00
    5x50m sprint
    5x6 hip extension

    Finisher
    30 scap push ups
    100 bicycles
    1:00 min quad smash per

  • 15.1.2019 deload Workout

    For quality 40 minutes

    8+8 single arm body row
    8 wall squat
    1-4 skin the cat
    12 snow angel (selällään penkillä, pikku lintit käsiin)
    10 man maker
    10-15 banded core rotations
    20/15 cal row (heels on ground)