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

  • Nanorosso 06.03.2020 Workout

    For time in team da 3
    500 m synchro run
    120 double kb clean ( 2 kb da 20 kg )
    500 m synchro run
    120 kb swing 24 kg
    500 m synchro run
    120 double kb lunges ( 2 Kb da 20 kg )
    500 m synchro run
    120 hang kb snatch 24 kg
    500 m synchro run

    Le rep con il kb vengono fatte da due componenti alla volta ,obbligatoriamente 10 rep persona, il terzo componente effettua 40 du e aspetta in plank position che gli altri 2 arrivino a 40 rep

  • Oly: Cl Pull + PCl, RDL Workout

    Cl Pull + PCl
    50/4+4 60/3+3 70/2+2 75/2+2 80/(2+2)x2
    30-36-42-45-48

    RDL
    60/8 70/5 80/4x3
    45-50-55

  • Power clean x1 Strength

    Power clean 1rm

  • Clean and Jerk Ladder Workout

    20 minutes C&J ladder with 60k where

    1st min = 1 C&J
    2nd min = 2 C&J
    3rd....

    Keep ging as long as you can . When cant complete the reps for that minute cut the reops in half and finsih the remainder of the 20 mins at that level.

    i got to the 7th minute, Carried on to 12 minute at 4 reps per min. Then dropped to 3 reps per minute to the end.

    69 reps.

  • 2 Push jerk + 2 split jerk Strength

    Every 2 min for 6 rounds

    2 Push jerk + 2 split jerk

    65-70 % of 1 rm split jerk

  • 20 min Amrap Workout

    20min AMRAP:

    12cal Row
    8 TTB
    12 DB Snatch
    20m Single Arm Overhead Walking Lunge (10m+10m)

    Loadings
    12,5kg

  • 11/4/20 Workout

    Warm up(10)
    3rds
    20 big arm circles
    10 pik n grass
    20 jax
    5 walkouts

    WRK(25)
    walk, jog, run, move

    Finisher
    1:00 stretch of choice

  • 8.9.2020 WOD Workout

    AMRAP 18, Teams of Two. YGIG
    Bike Erg 30 Cal. / Echo Bike 21 Cal.
    15 Wallball Shots 9/6kg (20/14p)
    15/12 Cal Row.
    Full round then switch.

  • Football 2 Strength

    A: 8min emom
    1x triple jump
    B: Deadlift 5rm of today
    C: strict chin ups 3xMax
    D: 5rounds
    90sec on/90sec off
    15 rkb swing
    Amrap row for cal
    E: excentriska supinationer i dragmaskin 2x8
    F: leg curls 2set

  • Warm up Workout

    Row or bike
    1:00 easy pace
    0:45 moderate pace
    0:30 fast pace

    Then barbell warm up.

    EMOM x 9 (3 rounds)
    Min 1: 3 thrusters building in weight to workout weight
    Min 2: 5 ring rows + 5 wallballs
    Min 3: 3 snatches building in weight to workout weight