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

  • PAINONNOSTO RATAPIHA ALKEET Workout

    Roy Sundberg
    Lämmittely 11:45

  • SPCOM28082019 Workout

    A.
    50 du
    20 r. swing
    15 down & up
    20 s. walk
    50 du

    B.
    3 RND
    4 ROPE CLIMB + 15 HSPU

    POI

    OGNI 20" PER 2' (3 SET)
    Rope L-Hang

    Da eseguire alla rope
    Hanging Knees to Armpit

    C.
    Ogni 2' per 20' (10 set):
    Power Clean con partenza sotto le ginocchia, non appoggiato a terra
    pausa di 2" e poi partire:

    Sets 1-2 = 6 rep @ 65%
    Set 3-4 = 5 rep @ 70%
    Set 5-6 =4 rep @ 75%
    Set 7 = 3 rep @ 80%
    Set 8 = 2 rep @ 85%
    Set 9-10 = 1 rep @ 90%

    D.
    4 rnd
    DB Biceps Curl x 8 rep
    Rest 60"
    zottman curl x 8 rep
    Rest 60"

    E.
    7 rnd
    60" Rowing @ 26 s/m (cercare di mantenere questo parametro)
    Rest 30" Ogni rnd

    F.
    TEAM WOD TC: 40'
    buy in
    600mt run S.
    then
    AMRAP
    10 BURPEES TARGET S.
    20 TTB S.
    30 HPC
    40 A. SWING
    30 DB PRESS ONE ARM
    20 ALT. PISTOL SQUAT
    1000MT ROW

  • 7/24/19 Workout

    Warm up(8)
    2rds
    10 supermans
    10 jax
    10 heels to rear

    Mobility(2)
    1:00 min bf stretch

    Fittrain(16)
    :25 on :35 off x4
    jump rope
    plank taps
    squat hold
    renegade row

    Opt(12)
    1000m row
    800m run or sandbag carry

    Finisher
    30 w-raise
    50 temp tantrums
    1:00 min samson

  • Metcon Workout

    15 Min EMOM of:
    1st Min
    Row 15-20 Kcal
    2nd
    Assault Bike 12-17 Kcal
    3rd
    Row Lateral Burpees 10-15 reps

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    Double KB Overhead Walking Lunge (light weight) 15 reps
    GHD Sit Ups 10 reps

  • Floor Press Strength

    3 x 10 rep

    This movement may be new to many, but it’s just the top half of a bench press. Take the eccentric portion of this lift slow and make soft contact with the ground. After building some familiarity warming up and in the first few sets, look to build to a tough set at the end. Partner up on this on, so there is a spotter whenever needed. If using Dumbbells all the same rules apply.

  • Metcon Weakness Workout

    • 30 Min of:
    Work on your weakness point
    Facoltativamente puoi prima del Active Recovery lavorare su una o due weakness point che
    desideri migliorare (D-Ball Shouldering, Peg Board ecc.)
    • 30 Min of:
    Assault Bike @ 50-60% MHR

  • 15min AMRAP Workout

    CONDITIONING

    15min AMRAP

    30 DU
    20/15cal Row
    10 TTB

    RPE 3 to 4, go by feel
    Target: sets unbroken

    Tailoring Options:
    DU→ practice DU´s for 30sec or 2x singles
    TTB→ High Knees

  • AMRAP 16min. Workout

    30/24 Row/Bike/Run
    30 Wallball (20/14lbs)
    30 DB snatch (22.5/15kg)
    30 Pull up

  • NCFIT METCON Workout

    WORKOUT
    EMOM x 15 MINUTES
    MIN 1 - :50 Cardio of Choice*
    MIN 2 - :50 Max Sit-Ups**
    MIN 3 - :30 Max Dips into Max Top of Dip Hold**

    Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
    **Weighted Sit-Up Optional
    *    *Strict Dips Optional

    (No Measure)