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

    • 10-…-10 of:
    BB Deadlift
    10RM

  • Gymnastic strength Workout

    • 4 Sets of:
    Two-Arm KB Russian Twist 20 reps unbroken alternate
    (Seleziona un carico con cui lavorare bene ma in modo impegnativo)
    Rest as need each sets

  • Weightlifting strength Strength

    • 3-3-3-3-3 of:
    BB Hang Power Clean (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
    di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    giri al petto il BB. Fai così ad ogni rep

  • Metcon Workout

    For Time:
    MB Wall Ball (9/6Kg) 10 reps
    Double Unders 20 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 30 reps
    Double Unders 60 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 10 reps
    Double Unders 20 reps

  • Strength Strength

    • 3-…-3 of:
    BB Deadlift from Blocks
    3RM
    Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

  • Weightlifting strength Strength

    2-…-2 of:
    BB Clean & Jerk
    2RM

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Endurance Workout

    • 20 Min of:
    Run @ 60-70% MHR
    6 Interval of:
    Run 20’’ @ max effort (run not sprint!) 40’’ @ walk
    4 Min of:
    Run @ 60-70% MHR

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Weightlifting strength Strength

    • 2-2-2-2-2-2 of:
    BB Hang Squat Clean
    Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.