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

  • Kotitreeni Ti 20.4.2021 Workout

    WU
    2rds
    5+5 KB/DB around body
    5+5 push press
    8x goblet squat
    +
    2rds
    3+3 hang power clean
    5x thruster
    5x burpee

  • #SLACOM13052020 Workout

    W.UP
    ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

    40" GTOH with plate
    30" Burpee to Plate
    10 Calorie Row
    30" Burpee to plate
    40" GTOH with plat

    4-5
    Rest 1 Minute Between Rounds

    Side Plank Rotational Press 8-10 per lato

    Alternating Single Arm Superman Extensions 10 per lato

    SNATCH

    EMOM ogni 2' per 3 set 6'
    Snatch Press from Receiving x 5 rep

    EMOM ogni 2' per 5 set 10'
    Snatch Push Press + 2 Overhead Squat

    EMOM ogni 2' per 12 set 24'
    Snatch senza staccare i piedi da terra

    *Sets 1-2 = @ 65% of 1-RM Snatch
    *Sets 3-4 = @ 70% of 1-RM Snatch
    *Sets 5-7 = @ 75% of 1-RM Snatch
    *Sets 8-10 = @ 80% of 1-RM Snatch
    *Sets 11-12 = @ 85% of 1-RM Snatch

    WOD
    "ELF OWL"
    AMRAP 5' x 4 set WITH VEST
    5 Strict ring dip
    10cal/Row
    5 Push Press 50-60/35-45
    10 HRPU
    Rest 2'
    Continuare da dove si era interrotto a ogni intervallo.

    CONDITIONING
    4 RND
    250MT RUN ROW
    12 Lateral Box Jump Overs
    Rest 2'

  • EASYWOD 14012019 Workout

    *Kippitekniikkaa renkailla
    *Rengas - muscle up progressio jalat maassa

    *Etunojapunnerrus
    *Abmat-sit up

  • spcom29082019 Workout

    Giornata di REST ATTIVO!!

    A.
    For Time
    3RND
    750MT ROW
    500mt SKI
    25 du

    B.
    2 RND
    Run 800m
    30 DB Box Step Overs
    10 Strict pull-up+w.

    C.
    5 Rnd
    20 Cal. Bike
    2xDB W. LUNGES 25mt
    10 Sumo Deadlift bb
    REST 2'

    D.
    Ogni minuto per 12' (4 sets) di:
    1' – V-Up x 30"
    2' – Hollow Rock Hold x 30"
    3' – Russian Twists x 30"

  • 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

  • Wu 4.4 Workout

    3 kierrosta

    100m hölkkää
    10 kyykky loikkaa eteenpäin
    10m karhukävelyä
    10m askelkyykkykävelyä

  • Warm up Workout

    • 45s. Row/Bike - SDHP w/ KB
    • 45s. Row/Bike - Qoblet squat w/ KB

    • 45s. Row/Bike - One hand swing w/ KB

    • 1 rnd:
      5+5 Up & down dog
      5 Squat + twist
      10 Active shoulders
      10 Kipping swings

    • Mobility...

    • Work on:
      Deadlift

  • AMRAP 16min. Workout

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

  • Warm up Workout

  • Heavy squats Workout

    "Strength (load)

    Back squats with climbing weight:
    5-5-5
    3-3-3
    1-1-1

    *Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00"

    __

    "Harjoitus kehittää maksimivoimaa. Harjoituksen tavoite on ottaa jokaisesta sarjasta, 5, 3 ja 1 toiston seteistä mahdollisimman iso paino kolmella painolla.
    Ajatus on, ettei tangosta oteta painoa pois missään vaiheessa harjoitusta, vaan painot kasvavat samalla kun toistot pienenevät.

    Tähän kannattaa ottaa heti suoraan lajinomaiset lämmittelyt ja harjoitella hyvää tempoa kyykyn tekoon, jotta asento säilyy tiukkana koko liikkeen ajan. "