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

  • CFC NLA - Livetreeni klo 18:00 Workout

  • 11.4. Workout

    Rästi

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • WOD Workout

    AMRAP 12 min:

    1 Rope Climb
    10 Burpees
    15/15m Single Arm OH KB Carry

    -Rx+:Legless Rope Climbs
    Goal: 4+rounds

  • Gymnastics Workout

    Strength
    EMOM 12
    1) 6-10 Ring push up
    2) 6-10 Chin up
    3) REST

    Skill
    EMOM 16
    1) 8-12 Kipping Pull up
    2) 8-12 Kipping HSPU
    3) 20-40s L-Sit Hold
    4) REST

  • 5x2 OHS Strength

    5 sets of Overhead Squats
    - Build to days heavy 2 rep.

  • Warm up Workout

    2 rounds
    2:00 ergo
    5 russian baby makers
    5 wall squats
    :20 Wall climb hold
    :20 Hip thrust hold with straight body
    :20 hanging from bar
    then clean warm up with barbell, 2 rounds
    3 power cleans + 3 front squats + 3 push jerk
    rest 30 sec

  • SPCOM07042020 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 DU
    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)

    EMOM

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

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

    OPZIONALE

    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

  • Strength Strength

    Back squat 4x6
    Strict pull up 5x6

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Pause 5 secs in the receiving position for each rep.

    B,
    3 rounds for quality of:
    10 Alternating ¼ Get-ups, pick load
    Bottoms-up Kettlebell Carry, pick load, 15m
    10 Mini Band Front Raises
    Hollow Rock, 30 secs

    Bottoms-up Kettlebell Carries- light load