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

  • Sunday Funday Workout

    Partner WOD
    (you go, I go )
    Chipper
    120 Cal Row
    100 Wall Ball (20/14)
    80 Wall ball sit up
    60 Box Jump Over
    40m Doulbe KB OH Walking Lunge@ 20/12kg
    20 burpee pull up
    Timecap: 30 mins

  • Conditioning Workout

    3 rounds For Time:
    500 m row/skierg
    10 burpee
    20 KB USA Swing @16/24
    10 goblet squat
    20 overhead plate lunges @15/20
    500 m row/skierg
    10 overhead plate lunges
    20 goblet squat
    10 KB USA swing
    20 burpee

    Timecap: 30 mins

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM

  • 2.Conditioning Workout

    "Underrated"
    AMRAP 9:
    30 double unders
    1 hang squat clean (135/95)
    30 double unders
    2 hang squat clean (135/95)
    30 double unders
    3 hang squat clean (135/95)

    Climb by 1 rep each round.

    Kilos: 61/43

  • Weightlifting strength Strength

    • 6 Min EMOM of:
    BB Squat Clean
    1st & 2nd Min
    95% Heavy 1-1 rep
    3rd & 4th Min
    90% Heavy 1-1 rep
    5th & 6th Min
    85% Heavy 2-2 reps
    Le percentuali sono riferite alla singola pesante (Heavy) di Squat Snatch precedente.

  • SPCOM27112019 Workout

    A
    Warm Up

    5' bike
    PVC+MOBILITY

    B . forza
    Bench Press
    5 @40%
    5 @50%
    5 @60%
    5 @65%
    5 @70%

    C
    forza
    S. Press
    3×10

    D
    forza
    AMRAP 1'
    Max Rep Power Clean @60%
    Rest 3'
    AMRAP 90"
    Max Rep Power Clean @70%
    Rest 3'
    AMRAP 2'
    Max Rep Power Clean @80%

    E
    WOD ENDURANCE

    F. Opzionale
    Shoulder Taps o in alter. HS Holds
    3x 1'
    GHD Sit Up
    4×15

    5x 20"
    Weighted OHS HOLD

  • Superkids 10-13v WOD Workout

    5 rounds

    20 sec ring support pito
    20 sec pull up hold
    30 naruhyppyä

  • Superkids 10-13 v taito Workout

    Muscle up-progressiot:

    -Nojapuumatkustus
    -Kipit
    -Hollow to turnover
    -Kääntö jalat maassa
    -Spottaus

  • 10/1/20 Workout

    Warm up(10)
    2 rounds
    20 plyo
    10 squats
    20 high knees
    10 single leg deadlift

    WRK(20)
    On the 5:00 x4
    400m run
    20 db hang to overhead
    20 heavy jump rope/jump rope/double unders

    Finisher
    50 cross crunch
    1:00 hamstring stretch

  • Wor Out Workout

    4 sets
    Rest 1 min between sets