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

  • 10 rounds Workout

    2 min bike
    1 min ski
    120s rest

  • Tempo Back Squat Berlin Strength

    55% x 5
    65% x 4
    75% x 3
    80% x 3
    80% x 3
    80% x 3

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8
    Metcon: ma, la
    Aer: ke, to, 85 + 45 = 2 h 10 min
    Squat: 970 kg

    Gymnastics:
    CTB - 15
    Pull up -
    TTB - 120
    HSPU - 55
    MU -
    BMU - 42
    Bfly - 210
    HSW - 80 m

    Sleep 5/7
    Avg. time to bed 22:30
    Avg. time asleep 8 h 00 min
    Avg. energy availability 44 kcal/FFM

  • Aerobic work + gymnastics + strength Strength

    AM: 60 min
    A. 5 x 10 min bike, rest 2 min bs.
    121/138

    PM: 105 min
    Warm up EMOM12 + 25 m HSW
    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - 5 4 4 5 5 8 8
    B. Every minute on the minute for 10 minutes:
    5 Burpees + 5 Butterfly pull ups
    - Done
    C. Handstand pushup strength:
    3 sets: AMRAP -2 reps 3-5 s eccentric HSPU, kip up
    - Rest 60 s-
    - 7 7 6 reps

    2.Strength
    A. Push press
    15 min to find 1 RM for the day

    B. Supine shoulder extensions 3 x 10
    - 2 3 3 kg

  • Aerobic conditioning Workout

    EMOM 48

    Work 40s / Transition 20s

    1) Burpee
    2) Walking front rack lunges w/ DB/KB
    3) 1 min row/bike/ski
    4) 4+4 HSPU (strict+kip)
    5) 20 abmat sit-ups
    6) Rest

  • Hiking Workout

    Hiking - put vertical & distance

  • Accessory wod Workout

    • For quality:
    BB Overhead Walking Lunge 30 m o 25 reps
    One-Arm DB Overhead Walking Lunge Dx 30 m o 25 reps
    One-Arm DB Overhead Walking Lunge Sx 30 m o 25 reps
    Double KB Overhead Walking Lunge 30 m o 25 reps
    Scegli un peso impegnativo ma ben gestibile per lavorare unbroken per 30 m o 25 reps mantenendo
    il focus sulla corretta postura della schiena e delle spalle che devono restare attive e in linea di
    spinta.

  • Muscle & Power, YV1 Strength

    Ring dips 8-7-6-5-4-3-2-1 reps (add weight if possible)

  • WOD 201118 Workout

    5 rounds of:
    6 Strict Handstand Push Ups
    12 Hang Squat Snatch 50/35
    36 Double Unders or 75 SU

  • Open gym Workout

    Open gym 8:15-11:00