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

  • OHS Strength

    4 x 3

  • WOD 21/09/19 Workout

    3 RNDS FOR TIME

    TEAM OF 3

    150 WB 9/6 KG

    90 CAL ROW

  • HSPU PRACTICE + HOLDS Workout

    20 min HSPU Practice

    EVERY 90s for 5 rounds:
    3-6 HSPU/ Pike Push up

    HOLDS:
    EMOM 12:
    15-20s Handstand hold
    10-15s Top position Ring Hold
    20-30s Rower Plank hold
    10-15s L- hang

  • Weightlifting strength Strength

    • 2-2-2-2-2 of:
    BB Hang Squat Snatch (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
    senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    fai lo Snatch. Fai così ad ogni rep

  • Metcon strength Workout

    3 Round not for time of:
    Strict Ring Dips 15 reps
    (Seleziona se lavorare a corpo libero oppure con zavorra)
    One-Arm DB Squat Snatch 30 reps alternate
    (Utilizza un peso impegnativo ma che ti permetta di fare 30 reps velocemente spezzando il lavoro in
    massimo 2-3 sets)

  • 10/14/19 Workout

    Warm up(10)
    200m run
    10 active dive bombers
    10 pik n grass
    10 mclimbers
    10 plyo
    10 knuckle draggers
    10 inchworms
    10 squat jumps
    10 plank taps
    1:00 min pigeon

    Workout(20)
    3rds
    400m run
    20 wallballs 16/12-challenge-20/14
    10 ring row/pull ups-challenge-5 bmu

    Opt(12)
    4x3 bk squat @70-75% of 1rm
    3x8 front squat
    1600m walk/run
    5x5 hollow rock

    Finisher
    50 flutter kicks-2ct
    1:00 min quad stretch

  • "Brothers in Arms" TeamWOD Workout

    In teams of 2-3 for time:

    50 ring dips
    100 pullups
    150 pushpress 35/25 kg
    200 ringrows

  • Simning 750m Workout

    Simning 750m

  • Team wod Workout

    In teams of 2 "you go, I go" alternating each full round.

    8min amrap
    8 cal row
    6 power clean (60/40 kg)
    4 burpee

    2min rest

    8min amrap
    8 slamball
    6 sumo dl high pull (45/30kg)
    4 c2b

    2min rest

    8min amrap
    8 push ups
    6 box step ups (12/10kg x2)
    4 box over burpees

    Count each round (or rep) you and your partner are finishing during these 3 workouts and that is your score.

  • EASYWOD 20092020 Workout

    EASY DIANE

    21-15-9

    *Kuntopallomave
    *Etunojapunnerrus