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

  • Weightlifting strength Workout

    • 5 Min E1/2OM of:
    Ogni 0:30 x 10 sets
    BB Power Snatch touch n’go (60/40Kg) 3-5 reps
    @ 5:30
    BB Power Snatch touch n’go (60/40Kg) max reps unbroken
    Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
    una serie a max reps unbroken

  • 6/30/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    WRK(15)
    WRK 6:00 REST 3:00 WRK 6:00
    5 push ups
    10 gob squats
    20 db hopover

    Finisher
    50 round the world
    1:00 samson stretch

  • Gymnastic Metcon Workout

    • 3 X 5 Min Running Clock of:
    Legless Rope Climb 1 reps
    Rope Climb 2/1 reps
    Handstand Walks with obstacle course max laps in time remaining
    1:00 rest each Running Clock
    (Posiziona degli ostacoli lungo 5-7.5 m e attraversali. Ogni attraversamento è 1 lap)

  • Metcon Workout

    • 20 Min AMRAP of:
    Two-Arm KB American Swing (32/24Kg) 30 reps
    BB Push Press (50/35Kg) 30 reps
    Assault Bike 30/20 Kcal
    GHD Sit Ups 30 reps

  • Metcon Workout

    • “Bike Loredo” 6 Round of:
    Air Squats 24 reps
    Standard Push Ups 24 reps
    Walking Lunge 24 reps
    Assault Bike o BikeErg 1000/800 m

  • Weightlifting strength Strength

    • 1-1-1-1-1-1 of:
    BB Split Jerk
    Riscaldati progressivamente e poi in 3 sets sali sino singola pesante (Heavy) ma non massimale.
    Arriva ad un carico con cui senti di avere tranquillamente 1 altra rep. Poi con il 95% di quel carico
    fai altri 3 sets.

  • WOD 10/12/21 Workout

  • Rush Workout

    EMOM 10
    1/ 12-15 Box jump over
    2/ 12-15 USA KB Swing @24/16kg

    0-6
    4 rounds of:
    7 Thurster @45/35kg
    7 Bar facing Burpee

    6-7 REST

    7-13
    30 cal Row
    20 OHS @45/35kg
    12 C2B

    13-14 REST

    14- 20
    4 rounds of:
    7 Thurster
    7 Bar facing Burpee

    20-21 REST

    21- 27'
    30 cal Row
    20 OHS
    12 C2B

  • Grunt Strength

    A/ EMOM 12
    1- 12 Push up
    2- 9 Strict PU
    3- 45" HS hold

    B/ AMRAP 30'
    1-2 Legless Rope Climb
    15 DB Bench Press @2x25/20kg
    9 DB STOH @2x25/20kg
    6 DB Sqaut @2x25/20kg

    (Target: 4-5 rounds)

  • 27.2.2020 Workout

    For time:

    50 box step overs 2x22,5/2x15kg
    20 burpees
    40 box step overs 2x22,5/2x15kg
    20 burpees
    30 Squat 2x22,5/2x15kg
    20 burpees
    20 Squat 2x22,5/2x15kg