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

  • Concept2 RowErg 30min Workout

    Concept2 RowErg 30min

    Result meters.

  • Sunny Sunday Workout

    5 rounds
    30-45 sec on/15 sec off

    Db snatch
    Box jump
    Ab mat
    Row
    Rest

  • Box P 14-04-2020 Workout

    STRENGTH
    Split Jerks: 7 x 2 @80%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 7 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    "Heart Breaker"
    AMRAP 8:
    15 Push Press (115, 75)
    15 SDHP (115, 75)
    - Goal: Tough but sustainable pace for 8 minutes, big sets on the SHDP and UB on the Push Press.

    EXTRA CREDIT
    Supported 1-Arm DB Rows: 4 x 8-10 each. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • 220720 Workout

    5 RFT
    300 m row
    20 box jump
    10 T2B

  • Static shoulders Workout

    3 rft

    12 stepovers @12x2 kb front rack
    45 sec handstand hold
    1 min farmerwalk @40x2 kb
    - every 15 sec: 1 DL @40x2 kb
    30 sec rest

  • MAYFLY PRO TRACK Workout

    “12 days of Christmas”
    For time
    1 Cluster @84kg
    2 Ring mu
    3 Box jump @75/60cm
    4 Front rack lunge @84kg
    5 HSPU
    6 Deadlift @84kg
    7 T2b
    8 strict Pull up
    9 USA swings @32/24kg
    10 Burpee
    11 Back squat @84kg
    12 cal bike

    Timecap : 40mins

  • CFT 15042021 at box Workout

    4 ringi:
    200 m sandbag carry 20 kg
    15 hand-release push ups
    15 box jumps

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 5 min
    1.Rowing intervals
    5 x 6 min on:2 min off @ 155-165 W
    - Pace: 2.09, 2.08, 2.08, 2.07, 2.06, avg. 2.08/500 m
    - Watts: 160, 165, 165, 167, 174, avg. 166
    HR 159/180
    Cool down for 5 min

    PM: 120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1 + 11x2
    - MU x28

    2.BCTB
    - Drills
    - BFLY x20
    - BCTB x20 (singles)

    3.Weightlifting
    A.Power snatch + hang snatch
    Go every 90 s. x 10

  • Accessory wod Workout

    • 3 Sets of:
    One-Arm KB Half Kneeling Press 10 reps/side unbroken
    1:00 rest
    Double KB Overhead Walking Lunges 30 reps unbroken
    1:00 rest
    One-Arm KB Row 10 reps/side unbroken
    1:00 rest
    Two-Arm KB Russian Swing 30 reps unbroken
    1:00 rest
    (Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

  • Weightlifting + conditioning Strength

    Training weekend, workout 1

    135 min
    Warm up for 20 min

    1.WL
    Snatch waves: 3 x 3+2+1
    - 40 42.5 45 kg
    - 42.5 45 47.5 kg
    - 45 47.5 50 kg

    2.Metcon
    AMRAP10, YGIG:
    10 TTB + 5 PC - 35 kg
    10 BOB + 5 FS - 35 kg
    10 wall ball + 5 PJ - 35 kg
    Reps: 2 rounds + 21 reps

    3.Mobility