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

  • Strength Strength

    • In 6 Min find:
    BB Deadlift touch n’go 3RM
    Scaldati fino e non oltre il 75% 1RM e poi dai inzio al tempo e in 6 minuti cerca il 3RM,

  • Muscle & Power, AV2 Strength

    Deadlift 12-12-12 reps. Add weight for every set.

  • Metcon Workout

    • For Time of:
    One-Arm DB Squat Snatch Dx (22.5Kg) 15 reps
    One-Arm DB Squat Snatch Sx (22.5Kg) 15 reps
    Double DB Overhead Walking Lunges (2X22.5Kg) 35 reps
    One-Arm DB Squat Snatch Dx (22.5Kg) 12 reps
    One-Arm DB Squat Snatch Sx (22.5Kg) 12 reps
    Double DB Overhead Walking Lunges (2X22.5Kg) 25 reps
    One-Arm DB Squat Snatch Dx (22.5Kg) 9 reps
    One-Arm DB Squat Snatch Sx (22.5Kg) 9 reps
    Double DB Overhead Walking Lunges (2X22.5Kg) 15 reps

  • 3-pos Rive + PJ Strength

    Maasta, polven alta, polven päältä ja viimeseen raakatyöntö.

  • 100 GHD Sit-Ups for time Workout

    Just like it sounds

    100 GHD Sit-Ups for time

  • Skillmill runing intervals Workout

    4x
    3min Run (easy 8km/h)
    30sec Rest
    2min Run (moderate 10-11km/h)
    30sec Rest
    1min Run (hard >12km/h)
    2min Rest
    Score the distance

  • 4 Rounds For Quality Workout

    4 rounds of:
    10 kb row both hands 32kg
    10 heavy kb swings 44 kg

  • TTP Engine 6.1.2017 week 1/6 Strength

    135 min
    WU for 10 min
    Skill: BMU practice for 40 min
    BMU x 11 reps

    1.Strength

    A. Rotate through
    A1. Deadlift, rest 2 minutes before A2
    1 x 8 @ 70-77.5%
    1 x 6 @ 75-82.5%
    1 x 4 @ 77.5-85%
    1 x 6 @ AHAFA

    A2. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 1 minute before A3
    4 x 16 x 50 kg

    A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 1 minute before A1
    35 40 40 45 lbs

    2.SPP (Skill)

    A. Challenge of the week: NOT DONE

    B. 3 rounds, each for time, start a new round every 5 minutes
    25/20 cal assault bike
    15 power snatches @ 40/30kg (95/65lbs) > 20 kg
    7 bar muscle ups > 3 BMU w/ red band
    Results: 4.02, 3.47, 3.52

    C. 3 rounds, each for time, start a new round every 4 minutes
    15 box jump overs @ 24/20″
    12 push presses @ 52.5/35kg (115/75lbs) > 30 kg
    9 chest to bar pull ups
    Results: 1.35, 1.37, 1.57

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • 50K Workout

    Consept bikeerg
    50km in time

  • V-grip chin up 5x7 Workout

    Chin ups/pull ups in v-grip 5x7reps, rest 1min