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

  • 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

  • Extra Credit 15-08-2020 Workout

    Banded Alphabet
    3 sets on each side. Rest as needed.
    +
    - World's Greatest Stretch x 30s per pose
    - Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

  • B. Hang Snatch pull Workout

    3 sets of 6 Hang snatch pull @80%

  • Death swing💀 Workout

    “Death swing”
    300 rkb swings for time
    Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.

  • c3. Snatch Workout

    5x2 @69%

  • Partner WOD Workout

    "For Time
    50 Synch. OHS @40/30kg
    400m Run
    50 Synch. USA Swing @24/16kg
    400 m Run
    50 Synch. WB @9/6kg
    400 m Run
    50 Synch. Push Presses @40/30kg
    400m Run

    Every time you break the 50 reps, do 6 synch. Burpees
    "

  • B. Hspu progression Workout

    E1.5MOM x 5
    5 Low parallet SHSPU

  • Hard routine Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - Every 90 s. x 15: 1 MU

    2.Strength
    A. Clean and Jerk
    - Heavy single
    - 25 35 40 45 50 55 57.5 kg

    B. Every 30 s. for 10 lifts:
    Clean and Jerk @ 80-85% of max
    - 47.5 kg

    3.Metcon
    A. 8 min AMRAP:
    5 Snatches 47.5 > 35 kg
    10 Burpee box jumps 24/20"
    15 Wallballs
    - Result: 3 rounds
    - HR 170/185

    Rest 4 min

    B. 8 min AMRAP:
    1500 m Row
    Max reps Chest to bar
    - Reps: 12
    - HR 169/182

  • 1.4.2020 Workout

    7 rounds
    800m bike
    25 goblet squats
    15 burpees

  • Bootcamp Workout

    Run 400m, row 500m or bike 20 cal

    Then 3 rounds
    5 inchworms
    10 seated dumbell press

    10 pass throughs

    Strict press
    EMOM x 10
    5 reps

    WOD
    6 Min Amrap

    5 wallballs
    20 jump rope

    Rest 1:00 Into

    6 Min Amrap

    3 suicides
    :30 Plank

    Rest 1:00

    6 Min Amrap

    10 KB swings
    10 walking lunges