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

  • 19-04-23 Workout

    5 rounds for time:
    5 Push jerks (50kg)
    10 Toes2bar
    3 Rope climbs

  • 19-04-24 Workout

    For time:
    2 rounds
    30 Hang squat clean (40kg)
    25 Burpees
    20 Pull-ups
    Then
    2 rounds
    20 Hang power snatches
    15 Overhead squats
    Buyout
    150 DU
    TC 20 min

  • 24.4.2019 CF Workout

    Raaka tempaus + tempaus puolikyykkyyn + tempaus

    10 x (1+1+1)@60-90%

    Taskuilta tempaus 6 x 2@75-85%

    Takakyykky 4x3@70%

  • Powerbuilding dag 23 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 5x3 @ RPE7
    C: Superset x3
    C1: Weight plate overhead triceps extensions xMax
    C2: DB row x8-12/arm
    D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Oma treeni Workout

    Boksirata (10) + bodauspiiri: leuat, kb-vatsat, kb-mave, ghd-vatsat

  • WOD 23/04/19 Workout

    15' AMRAP
    8 DB Devil press 2x22,5/15

    12 Box Jumps
    15 HSPU

  • Skill work Workout

    3 rounds:
    - 20 hollow rocks
    - 20 arch rocks

    Complete:
    - 2 x 10 kip swings
    - 2 x 10 kip swings with re-grip
    - 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
    - 10 x 1 glide to arch
    - 10 x 1 glide to hips to bar
    - 10 x 1 glide kip + 2nd kip (2nd bmu)

  • Extra Credit 24-04-2019 Workout

    5 Minutes of Parasympathetic Breathing
    5 Minutes of Static Stretching

  • Power snatch 3x9 Strength

    Power snatch 3x9

  • Metcon strength Workout

    • 3 Sets of:
    BB Deadlifts touch n’go 12 reps unbroken
    (120/84Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
    1:00 rest
    One-Arm DB Rows 12 reps/side
    (Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
    1:00 rest
    Strict Deficit Handstand Push Ups 4-8 reps unbroken
    (Utilizza un deficit che ti permetta di completare le reps unbroken)
    1:00 rest