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

  • Gymnastics Workout

    parallel bar
    warm up: classis gym
    zoo walk
    core
    Skill
    bar walk
    bar push up
    bar hold

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min hip flexor strech
    1+1 min quad strech
    1+1 min leg across body strech

  • WOD 17/12/19 Workout

    WOD

    12’ AMRAP of:

    5 DB Devil Press 22,5/15

    7 M / 5 W Chest to Bar

    12 M / 9 W Calories Bike or Row

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Outdoor training #05 & Live training #44 Workout

    Warm up 3 rounds:
    Lunge + hip push x 5+5
    Scapula push up + rotation 5+5
    Hamstring strech x 10+10
    Dead lift 5+5
    Plank rotation 5+5

    AMRAP 20 min, every 3 min 3 burpees
    Lunge + squat + lunge x 5+5
    Push up+shoulder tap+shoulder tap x 10
    Dead lift + row x 5+5
    Sit up + russian twist x 10
    Running/ Skipping/Jumping Jacks x 50

  • Lördag 6/7 2019 Workout

    Partner wod
    10rft, alternate full rounds
    250/200m row
    15 thrusters 35/25kg
    10 pull ups

  • 1.7.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • "Base Camp" Workout

    AMRAP 15:
    1 Round of "Strict Cindy"
    1 Barbell Clean and Jerk 70/50
    1 Round of "Strict Cindy"
    2 Barbell Clean and Jerks 70/50
    1 Round of "Strict Cindy"
    3 Barbell Clean and Jerks 70/50
    ...
    Add (1) Barbell Clean and Jerks Per Round

  • Hang Power Clean Strength

    3x3 (moderate weight, 60-70 %)

  • SPCOM07042020 CESARE GHIO Workout

    W.UP
    MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
    PVC+MOBILITY
    AMRAP 7'
    10 Hang Power Clean and Jerk EMPTY BB
    20 Double Unders
    30" Wall Sit
    40" CRUNCH

    STRENGHT WL
    “Touch and Go” Push Jerk
    10-8-6-2
    ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

    Scoring:

    FOR TIME
    4 RND
    12 empty BB FRONT SQUAT
    9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
    Rest 30" TRA I RND

    REST 3'

    21-15-9
    STRICT HSPU
    STRICT RING DIP (VEST O SOVRACCARICO)
    HRPU (VEST O SOVRACCARICO)

    Scoring:

    SKILL
    15'
    Pratica HSW
    4X40" HOLLOW POSITION CON DISCO
    3X30 HOLLOW ROCK
    - LAVORARE A MURO E LIBERO
    - A MURO FRONT FACE

    Scoring:

    WOD
    AMRAP 15'
    6 Power Clean 75-80kg/40-50kg
    9 Lateral Bar Burpees
    12 Pull-up

    OPZIONALE
    EMOM

    OGNI 5' PER 4 SET
    500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
    100 DU

    LAVORO BRACCIA:
    6 SET REST 90" TRA I SET
    5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

    8 REP SINGLE ARM DI CURL X LATO
    PER UN TOTALE DI 5 SET
    NO REST TRA I LATI
    REST 90" TRA I SET