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

  • Aerobic work Workout

    45 min
    Aerobic work
    2 min run/1 min walk
    6.8 km, 6.35 min/km
    HR 128/159

  • 4 x 10 min bike / 2 min easy Workout

    4 x 10 min bike erg.

    Ride four 10 minute pieces. Ride for two minutes easy between the pieces. Result is the shortest distance of an interval.

  • C. Power Snatch Complex Workout

    On the 2:00 x 5 Sets:
    1 "3-Pause" Power Snatch
    1 Power Snatch

    1st Pause (2 Seconds): Just Below Knee Level
    2nd Pause (2 Seconds): Jumping Position (Pockets)
    3rd Pause (2 Seconds): Catch Position

  • ADDITIONAL HOME WORKOUT Workout

    WARM-UP

    3 rounds:
    20sec Jumping Jacks
    20sec Up&Down
    20sec Air Squat Cross Kicks
    20sec Plank Hold

    GYMNASTIC STRENGTH (2/2)

    3-5 rounds, rest as needed between

    1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top video

    2) 10-30 Wall Facing Shoulder Taps video

    3) 3-10 Table Row/Single Arm Door Frame Row, tempo 30X1 video + video

    RPE 4 to 4+

    CONDITIONING

    12min AMRAP:

    1-2-3-4… as long as you can go

    Air Squat x2 (2-4-6-8…)
    Sit-Up
    Up&Down

    Overall RPE 4

    For 12min: 2 air squat, 1 sit-up, 1 up&down, 4 air squat, 2 sit-up, 2 up&down, 6 air squat, 3 sit-up, 3 up&down...

    COOL DOWN

    Perfect Stretch video

  • B. Bench Press Strength

    Build to Heavy Set of 5

  • Lupa nauttia Workout

    For Time:
    1. 8-10-12 Hang Power Snatch @ 35-40kg
    2. 12-10-8 Box Over @ 60cm
    rest 2min
    1. 8-10-12 Hang Power C&J
    2. 12-10-8 Box Over
    rest 2min
    1. 8-10-12 Thruster
    2. 12-10-8 Box Over

  • COOL DOWN Workout

    5min Row/IAirbike with nose breathing only

    5-10 Down Dog to Cobra video

  • 313 tempo false grip pull-up 3x5 Strength

    Three sets of five reps of pull-ups with following tempo:
    3s up, 1s stop, 3s down

  • Weightlifting strength Workout

    5 Min E1/2OM of:
    Ogni 0:30 x 10 sets
    BB Clean & Jerk (any style) touch n’go (60/40Kg) 3-5 reps
    @ 5:30
    BB Clean & Jerk (any style) touch n’go (60/40Kg) max reps unbroken
    Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
    una serie a max reps unbroken

  • Snatch pushpressx5-5-3-3 Strength

    -build up