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

  • WOD140919 Workout

    25 Plate Thrusters (bring it down from rack position+3)
    25 Wipers
    25 Double Unders (Unbroken)
    1 Round Farmers Walk with 2 plates (drop the plate 5 Burpees)

  • Nanorosso 05.03.2020 Workout

    For time in team da 3
    25 synchro burpees
    90 overhead squat 40 kg
    50 synchro push up
    90 push jerk 50 kg
    75 synchro sit up
    90 hang power clean 50 kg
    100 synchro squat
    90 deadlift 65 kg

  • HOME WOD 5 Workout

    WARM UP
    2 rounds

    20 russian twist
    5 burpees
    10 push ups
    20 scorpion reach ( can be done flat on belly as well. )
    20 Crab reach

    WORKOUT

    Friday pump Emom 35min

    work aprox 40 sec

    Its about feeling your muscles and getting ready for beach season !

    1. Bicep curls ( weights or with rubber band and change grip neutral, supinated ..... )
    2. Rear delt fly ( Side delt and front delt fly)
    3. Single leg glute bridge (change leg after 20 sec)
    4. Sit ups ( try to variate your sit ups every round, crunches, V-situps ....)
    5. Dips ( use Rings, box or chair, squeeze triceps at the top and go no lower than 90degrees at elbow.)

    Be creative with this emom. change movements slightly every round to make the same exercise feel different. Enjoy the pump !

    COOL DOWN
    Stretch biceps and pecs and glutes. 5-10 min foam rolling and breathing.

  • Core Workout

    For time
    AMRAP 10

    DU 30
    V-Ups 10
    Russian twist 20

  • Gymnastic Workout

    • 4 Sets of:
    GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
    Rest as need each sets

  • Bike for 89 mins Workout

    Biking outside for 89 mins (32,1 km)

  • A. Strict press Strength

    5-5-3-3-1-1-1

  • Aerobic work + gymnastics + strength Strength

    AM: 60 min
    2 min run/1 min walk

    PM:130 min
    Warm up 20 min

    1.HSW
    - 24 m.

    2.BMU
    - Drills
    - 8x1 + 5x2
    - 18 reps

    3.Bfly
    - 60 reps

    4.Snatch + Overhead squat
    Heavy 1+2 for the day

    5.Every 30 s. for 10 minutes
    1 Snatch from ground @ 85-90% of 2)
    - 42.5 kg

    6.Accessory
    - not done

  • Running + gymnastics + strength Strength

    AM: 70 min
    Warm up 30 min

    1.Running intervals
    1600m @ Fast pace! - 6.37
    - Walk rest 600m-
    1200m @ 305-310s - 5.03
    - Walk rest 400m-
    1000m @ 245-255s - 4.07

    Cool down for 10 min

    PM: 165 min
    Warm up for 15 min

    1.HSW
    - 23 m.

    2.Ring Muscle up practice
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Muscle up
    - 10x1 + 2x2
    - 14 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps - not done

    3.Shoulder press
    A. 1 RM

    4.Accessory
    A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

    B. Accumulate 50 KB Side bends per side @ 24 kg

    C. 50 push ups

    D. 4 sets:
    8 Seated rope pulls

    E. 3 sets:
    8 KB bottom up press - 6 6 6 kg
    10 side lat raise - 10 10 10 lbs
    7/s. bicep curls - 25 25 20 lbs

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3 rounds, rest as needed between

    1) 10-20 Landmine Twist video
    2) 5-10 Strict TTB

    RPE 3 to 4