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

  • SPCOM11112019 Workout

    A.
    5' DU
    PVC+MOBILITY
    10 OHS CON ELASTICO X 3 SET

    W.up snatch

    3 RND
     Snatch-Grip Romanian Deadlift x 3 rep (stacco gambe tese)
     Snatch High Pull (partenza da sopra le ginocchia non a terra) x 3 rep
     Muscle-Snatch x 3 reps
     Overhead Squat x 3 reps
     Snatch Push Press x 3 reps
     Snatch Balance x 3 reps
     Hang Power Snatch (partenza altezza anche) x 3 reps
     Snatch (partenza da sopra le ginocchia non a terra) x 3 rep
     Set 1 – Empty Barbell
     Set 2-3 (45/30kg)

    B.
    EMOM 10 SET X 20'
    1) 15-18 / 10-12 CAL BIKE
    2) SNATCH 1 REP PARTENZA DA TERRA (INIZIATE CON 50% E AUMENTARE A OGNI SET)

    C.
    3 RND
     Deadlift x 5 reps @ 65%
     Rest 2'

     D.
    3 RND
     Back Squat x 5 reps @ 65%
     Rest 2'

    E.
    WOD
    6 RND
    6 BURPEES HR BOX JUMP OVER
    12 WALL BAL
    24 DU
    12 POWER SNATCH (PARTENZA 50% aumentare a ogni rnd)
    6 BMU

    CORE
    L-SEATED ROTATION+PLATES
    4X10-15
    rest 60" tra i set
    GHD
    4X 15-20 + MB
    REST 90" TRA I SET

    SESSIONE OPZIONALE

     Gymnastics
     For time:
     30/20 Cal. Row
     30 Strict Handstand Push Up
     30/20 Calorie Row
    20 Toe to Ring
     30/20 Calorie Row
     30 Toes to Bar
     30/20 Calorie Row
     20 hspu
    30 Ring dip
     20 Ttb

    Endurance
    Max cal.:
    20' ski erg

  • Extra Credit 17-10-2019 Workout

    2:00 Foam Roll Hip Flexors (60s each)
    2:00 45 degree biphasic hip flexor stretch (60s each)
    2:00 of Parasympathetic Breathing

  • WOD 27/09/19 Workout

    6 rounds of

    12 Alternating Arm KB Snatch @24/16kg

    12 Box Jump

    12 Knee to Elbows

  • Open 19.5 Workout

    WORKOUT 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
Chest-to-bar pull-ups

    Time cap: 20 minutes

    VARIATIONS

    Rx’d: (Ages 16-54) Men use 95 lb.
    Women use 65 lb.

    Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
    Women use 45 lb. and perform jumping pull-ups

    Teenagers 14-15:
    Boys use 65 lb. Girls use 45 lb.

    Scaled Teenagers 14-15:
    Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

    Masters 55+:
    Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

    Scaled Masters 55+:
    Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

  • gymnastic strength Workout

    • 4 Sets of:
    Strict Ring Dips (tempo 31X1) 3 reps +
    Strict Ring Dips 4 reps +
    Kipping Ring Dips 8 reps
    Complex must be unbroken Rest as need each sets

  • EASYWOD 07102019 Workout

    Tempaustekniikka:

    5 x 3-o tempaus

  • Anya's workout - day 3 Workout

    30 reps, 20 seconds off, 2 rounds

    Squat jumps
    Step lunges with dumbbells
    Lateral jumps
    Russian twist with dumbbells
    Crunches
    Swimmers
    Ventral hops
    Plank 45 sec

  • 15.2.2021 ALOITTELIJAT / CF Workout

    Samat lämmöt & oheiset kuin kyykkyohjelmassa.

    CLEAN + SPLIT JERK

  • Keskiviikko WOD Workout

    15 – 12 – 9 – 6 – 3
    Build up your Back squat
    Tc: 15min

    EMOM 20
    20x DB Lunge
    15x Push up
    10x DB Snatch
    15x DB Row
    20x Sit up
    (2x15kg/2x22,5kg)

  • Lauantai 16.11. Workout

    Rakkaudella Karjalasta
    Sali kiinni