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

  • 11.11.2021 Bench Press Strength

    Bench Press 1 RM

    • AMRAP 65%

  • Front squats, C2Bs and DUs Workout

    Complete as many rounds in 12 minutes as you can of:

    • 5 front squats
    • 10 chest-to-bar pull-ups
    • 20 double-unders

    ♀ 125 lb. ♂ 185 lb.

  • Back Squat Strength

    Back Squat
    Army core lift of Squat Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists

    Warm up with 2 sets of 10 reps of dumbbell back squats Warm up with 1 set empty barbell 10 reps Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • Kettlebell Workout

    6 rounds (ascending weights)

    5-5
    Goblet Reverse Lunges
    5-5
    Goblet Cossack Squats
    5-5
    Goblet Box Step-Ups
    5-5
    Goblet Forward Lunges
    5-5
    Single Arm Suitcase Deadlift
    5-5
    CrossBody RDL
    5-5
    Bulgarian Split Squat
    10
    Banded Goblet Squat
    10
    Banded KB Russian Swing

    Wod
    AMRAP8
    Man Maker @2x20/12kg

  • WOD 08/11/21 Workout

    EMOM 16' OF:
    1' 10 BARBELL SNATCH 40/25 - 30/20
    2' 10 OVERHEAD SQUAT OR 15 FRONT SQUAT
    3' 10 CLEAN&JERK
    4' REST

  • Nanorosso 30.10.21 Workout

    For time
    1 round
    50 wall ball
    10 ctb
    Directly to
    2 rounds
    50 air squat
    10 ctb
    Directly to
    3 rounds
    500m air bike
    10 ctb

  • Nanorosso 07.11.21 Workout

    10 rounds
    Every 2 minute:
    15 box jump
    10 ttb
    1 power snatch max weight
    Result is the sum of the weight in power snatch

  • Nanorosso 05.11.21 Workout

    For time
    Cash in:
    50 wall ball
    Directly to:
    4 rounds
    12 hspu
    8 power snatch 45kg
    4 ring mu
    Cash out
    50 wall ball
    Time cap 18'

  • Nanorosso 02.11.21 Workout

    Amrap 10'
    9 thrusters 35kg
    35 double under

  • Nanorosso 01.11.2021 Workout

    Team wod in team da 2
    Amrap 10'
    8 pull up
    8 box jump over
    8 lateral burpees
    5' rest
    Amrap 10'
    16 wall ball 9kg
    16 alternating dumbell snatch 22.5kg
    16 cal row
    Cambio solo alla fine di ogni esercizio