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

  • Barbell Fran Workout

    21-15-9
    Thrusters 40kg
    Bendover rows 40kg

  • Deadlift 11rm Strength

    A: Snatch 5x1@90-100%
    B: Deadlift amrap @75%
    C: Front squat 5x@75% 3x@85% 1x@95%
    D: Nordic hamstring curls 5x5
    E: Drop set leg extensions 3x10

  • Onsdag 22/4 2020 Workout

    E2M for 12min
    1: OHS x5@32x1
    2: Seated pike compressions 10-15
    +
    5 rounds
    30sec top of pull up hold
    30sec rest
    30sec handstand hold
    30sec rest
    30sec ring support hold
    30sec rest
    30sec Sorensen hold
    30sec rest

  • 11/10/20 Workout

    Warm up(10)
    2rds
    20 mountain climbers
    10 plyo
    20 heels to rear
    10 single leg deadlift

    WRK(20)
    WRK 4:00 REST 1:00 x5
    12 dumbbell/kettlebell/barbell deadlift(choose weight)
    frog jump for 18 feet
    24 sit ups

    Finisher
    50 oblique crunch
    1:00 hamstring stretch

  • Functional training 1.2. Workout

    10-9-8-7-6-5-4-3-2-1
    1-2-3-4-5-6-7-8-9-10
    Wall balls
    Burpee
    (10 wb + 1 brp, 9 wb + 2 brp...)
    Cap 10

  • Gymnastic 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

  • Nanorosso 22.04.2020 Workout

    For time
    21 15 9 3
    Power snatch 40 kg
    Ttr
    Lateral bar burpees

  • 4/22/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    WRK(25)
    walk/jog/run for 25:00 mins or 2.5 miles

    Finisher
    50 kneeling crunch
    1:00 min quad stretch

  • Aerobic work + gymnastics + conditioning Workout

    AM: 30 min
    3 min run/1 min walk
    4.6 km, 7.09 min/km
    HR 126

    PM: 110 min
    Warm up for 15 min

    1.HSW
    - 20 m

    2.BCTB
    - Bfly 3x10
    - BCTB 6x1
    - BCTB + bfly 4x1+1
    - KS + BCTB 3x5+5

    3.SHSPU
    A. Lift off + Pike push up 3 x Tough effort
    - 8 8 8
    B. Box pike HSPU 3 x Tough effort
    - 6 6 6
    C. Accumulate 40-50 Push ups for Quality
    - 40

    4.Rowing
    For consistency: 10x1 min on/ 1 min off
    Meters: 261, 263, 264, 264, 264, 264, 264, 265, 265, 267
    Avg. pace: 1.53.5/500 m
    HR 163/179

  • Kb swing & landmine twist Workout

    5rounds for quality
    10-12 heavy kb swing (hip drive just below eye level)
    12/12 landmine twist