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

    3-…-3 of:
    BB Jerk
    3RM

  • Metcon strength Workout

    • 6 Min EMOM of:
    BB Jerk
    80-85% 3RM 3 reps

  • Metcon Workout

    • For Time:
    Pull Ups 35 reps
    BB Overhead Squats (40/30Kg) 35 reps
    Pull Ups 25 reps
    BB Overhead Squats 25 reps
    Pull Ups 15 reps
    BB Overhead Squats 15 reps
    Pull Ups 5 reps
    BB Overhead Squats 5 reps

  • Gymnastic strength Workout

    • 10 Min Volume Accumulation of:
    Bar Muscle Ups with Vest (9/6Kg) o Bar Muscle Ups o C2B Pull Ups with Vest (9/6Kg)
    Seleziona quale movimento allenare. Mantieni un range di reps pari a 3-6 per ogni sets.

  • Gymnastic Metcon Workout

    • 5 Min E1/2MOM of:
    Ring Muscle Ups 2-5 reps
    Ogni 0:30 x 10 sets.

  • Metcon Workout

    • For Time:
    Two-Arm KB American Swing (32/24Kg) 25 reps
    DB Box Step Overs (60/50 cm) (22.5/15Kg) 50 reps
    Two-Arm KB American Swing (32/24Kg) 25 reps

  • Weightlifting strength Strength

    3-3-3-3-3 of:
    BB Jerk
    Riscaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma non
    massimale. Arriva ad un carico con cui senti di avere tranquillamente alter 2 reps. Fai altri 2 sets
    con questo carico o eventualmente con il -5%.

  • Strength Strength

    • 5-5-5 of:
    BB Back Squats
    5 @ 9 RPE
    70% 1RM 5 reps
    75% 1RM 5 reps
    80-85% 1RM 5 reps

  • Strength Strength

    • 5-5-5 of:
    BB Back Squats (0:03 pause)
    5 @ 9 RPE
    60% 1RM 5 reps
    65% 1RM 5 reps
    70-75% 1RM 5 reps
    Pause @ parallel position

  • Weightlifting strength Strength

    1-1-1-1-1 of:
    BB Squat Clean Start @ 85% 1RM, add weight by feel and work on 1RM.