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

  • Kelly Workout

    5 rounds for time:
    400M Run
    30 Box Jump
    30 Wall Ball

  • 220720 Workout

    5 RFT
    300 m row
    20 box jump
    10 T2B

  • Weightlifting Metcon Workout

    • 1 Set of:
    BB Power Snatch touch n’go 10 reps unbroken @ max load
    1:00 rest
    BB Power Snatch touch n’go 10 reps unbroken @ 85-90% max load
    1:00 rest
    BB Power Snatch touch n’go 10 reps unbroken @ 85-90% max load
    Costruisci progressivamente il massimo carico con cui riesci a fare 10 reps unbroken poi con l’
    85- 90% di quel carico fai altri 2 sets.

  • Strength Workout

    5 sets (20 mins)
    6-8 Ring Pull up
    - after each set 30 sec L-sit on box
    - 60 sec rest after each round
    Scaling: neagtive , partner assisted, feet on floor ,

  • 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

  • B. Strict press Strength

    3-3-2-2-2-1-1-1

  • WOD 02/11/19 Workout

    “Latitude”

    4 Rounds:

    1 Minute Strict Pull-ups

    1 Minute double dumbbell hang clean & jerk 22,5/15

    1 Minute Calorie Row / Bike

    1 Minute Rest

  • Death by Ring Muscle-up Workout

    Increase 1 rep per minute

  • Muscle & Power, Joker Workout

    “Brehm”
    For time:
    10 Rope climbs
    20 Back squats
    30 HSPU
    40cal Row
    50 Pullups

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 4x1500 m @ 2:08-2:10/500 m
    - Rest 90 s between efforts
    - Times: 2.09.0, 2.09.0, 2.08.3, 2.06.7
    - HR 167/185
    Cool down for 10 min

    PM: 160 min
    Warm up + COS 15 min
    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU + CTR 3x1
    - MU 12x2 + 1x3
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4x2-2-2 @ 30-32.5 kg
    - Rest 15-20 s. between sets, 2-3 min between rounds

    4.Strength
    A. Strict pull up 3 x 10

    B. 4 sets:
    8 pendlay row - 40 40 42.5 42.5 kg
    7 side lateral raise - 15 15 15 15 lbs
    15 pike leg raises

    C. Supinated single arm pulldown 3x10