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

  • Clean & jerk 3-1 Strength

    Työnnöt kolmosista ykkösiin

  • 9/26/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 mountain climbers
    10 h2r
    10 high knees

    Metcon(17)
    amrap 17
    20 mountain climbers(2ct)
    20 jing jang
    20 sit ups
    20 burpees
    20 double unders x2 singles
    1 rope climb(mod 3 from floor)

    @22:00 4x6 heavy db curl to shoulder press

    @35:00 gymnastic goat

    @45:00
    Finisher
    30 cuff iso
    15 side plank pt per
    2 min lax ball sh smash
    2 min lax glute smash
    2 min samson stretch

  • 9/14/18 Workout

    Start up
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(8)
    20 jax
    10 halo

    Metcon/*Rx(25)
    10-8-6-4-2-4-6-8-10
    bench/strict press
    cal row
    barbell curls
    tricep band pull downs
    sit ups

    Finisher
    1 min sh distraction
    30 over unders
    lax ball

  • Metcon Workout

    3 Round of:
    Assault Bike 30/20 Kcal
    BB Power Snatch (50/35Kg) 15 reps
    Double Unders 60 reps
    3:00 rest each round

  • Partner metcon AMRAP 20 Workout

    20 KB swing (32/24kg)
    20 Batman situp
    20m KB front rack carry (heavy)

  • Weightlifting strength Strength

    • 2-2-2-2-2-2 of:
    BB Jerk
    2 reps
    2 reps
    2 reps
    Heavy 2 reps
    90-95% Heavy 2-2 reps
    Scaldati progressivamente e poi in 4 sets sali sino ad una doppia pesante ma che non sia un vero e
    proprio 2RM. Poi con il 90-95% di quell carico fai altri 2 sets

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    2 rds:
    Run 400m
    5 DL (snatch grip)
    5 Muscle snatch
    5 Ohs
    5 Press (behind neck)

    2 rds:
    6-8 wb
    3-6 Power snatch (add weight)

    B.
    For Time:
    45 Wallball (20/14lbs)
    800 Meter Run
    15 Power Snatches (50/35kg)
    800 Meter Run
    15 Power Snatches (50/35kg)
    800 Meter Run
    45 Wallball (20/14
    lbs)

    (Time cap: 25min)

  • Extra Credit 17-09-2018 Workout

    Reverse Hypers: 4 x 20-25. Rest 60s.
    OR
    Glute Ham Raises: 4 x 6-10. Rest 60s.

  • Fredag 28/9 2018 Workout

    A: Dead Lift, build up to heavy 5rep max of today

    B: partner workout
    12min amrap, alternate full rounds
    3 Power Snatch 55/37,5kg
    6 Box jumps
    9 Burpees

  • Tisdag 25/9 2018 Workout

    A: In teams of three, complete three rounds each of:
    300 Meter Row
    (rest station)
    20 Dumbbell Hang Cleans
    (rest station)
    10 Strict Pull-Ups
    (rest station)

    Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.