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

  • Accessory wod Workout

    • 3 Sets of:
    One-Arm KB Half Kneeling Press 10 reps/side unbroken
    1:00 rest
    Double KB Overhead Walking Lunges 30 reps unbroken
    1:00 rest
    One-Arm KB Row 10 reps/side unbroken
    1:00 rest
    Two-Arm KB Russian Swing 30 reps unbroken
    1:00 rest
    (Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

  • Gymnastic strength Workout

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

  • Metcon Workout

    • 12 Min AMRAP of:
    BB Shoulder to Overhead (80/55Kg) 8 reps
    Strict Pull Ups 12 reps

  • Gymnastic strength Workout

    • 4 Sets of:
    Strict Deficit Handstand Push Ups 6-8 reps
    Rest as need each sets.
    Usa un deficit che ti permetta di fare 6-8 reps in max 2 volte. In alternative lavora a pavimento

  • Strength Strength

    • 3-3-3-3-3 of:
    BB Front Squats
    3 @ 8 RPE (-5%) (Load Drop)
    75% 1RM 3 reps
    80% 1RM 3 reps
    85% 1RM 3 reps
    80% 1RM 3-3 reps

  • Strength Workout

    • 20-20-20-20 of:
    BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
    Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

  • Metcon Workout

    • 16-20 Min EMOM of:
    1st Min
    Ring Muscle Ups 3-6 reps
    2nd Min
    Double KB Alternating Press 20 reps unbroken
    (Utilizza due KB il cui peso ti permetta di completare le reps unbroken)

  • Gymnastic strength Workout

    • 1 Set of:
    Ring Muscle Ups max reps unbroken

  • Kinda like Mikko yet different Workout

    5 Rounds

    • 1 min Row
    • 1 min Ski
    • 1 min Assault Bike
    • 1 min burpees
    • 1 min break

  • Extra Credit 25-09-2022 Workout

    Iso DB Lat Pull-over 3 x 6-8 each. Rest 60s