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

  • 15.1 Workout

    Focus: 20 Minutes of focus & work on:
    Snatches for reps
    Heavy C&J

    Metcon: Open 15.1 & 15.1a: 15 Minute clock:

    9 Minute AMRAP of:
    15 T2B (L2 Knee Raises, L1 Dragon Fly)
    10 Dead lifts 115/75 (L2 85/55, L1 Pick Manageable Wgt)
    5 Power Snatches (Same wgt as dead lifts)

    At 9 Minute Mark you will then have 6 minutes to find 1RM C&J

    C&J left must be completed before 15 minute mark to count

    Score = Rounds & Reps / Max C&J

  • 1 on 1 with bells Workout

    1min töitä 1 min lepo x 10 kierrosta
    tavoitteena mahdollisimman paljon toistoja mahdollisimman painavilla kuulilla, toistot yhteensä ja mainitse millä kuulil vedit

  • Endurance Workout

    • 60 Min of:
    Run @ 60-70% MHR

  • Omatoimi lämmittely Workout

  • SPCOM22082019 Workout

    Giornata di REST ATTIVO!!
    A.
    5' bike
    PVC+MOBILITY

    POI

    Ogni minuto per 9' (3 sets) :
    1' – Press to Handstand Progression: Plate Drill x 5 rep

    (CONTRO IL MURO) GUARDARE LA PRIMA PARTE
    2' – HSPU x 10 rep
    3' – Ring Dip x 10 rep

    poi

    3 rnd:
    Push-Up con Deficit x 10 rep
    Dip su Box x 20 rep
    Headstand hold x 30"
    Rest 1' ogni rnd

    B.
    ogni 3' per 15' (5 sets):
    4 Front Squat + 2 p. Jerk
    20 GHD
    Sets 1-3 = @ 70% 1-RM Clean & Jerk
    Sets 4-5 = @ 75% 1-RM Clean & Jerk

    C.
    For time:
    100/70 Calorie Row
    80 Wall Ball
    60 TTB
    40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
    20 Alt. DB Snatch

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

  • 17.2.2020 Workout

    lepoja

  • Conditioning bike erg Workout

    Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then 3x3 @ 90%

  • Team WOD Workout

    2 Rounds For Time
    100 Air Squat
    80 Russian Swing @24/16kg
    60 Burpees
    40 Box Jump @60/50cm
    20 DB Snatch @22,5/15kg
    10 Rope Climb

    • You go I go TC:30'

  • Hang clean complex Strength

    Complete 5 rounds of the following complex (complex must be unbroken).

    Focus on quality movement - If you start to compromise the good movement pattern, it's a no-rep. Take some weight off and go again.