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

  • 23.1.2020 CF Workout

    Eilinen

  • DAVIDE & SIMONE #LA057 PROG. WEEK 3 Workout

    GIORNO 1

    SPALLE & CORE

    A.
    3 Rnd
    Rest 1-3' a rnd

    1) 2 Single Arm Snatch to 3 Shoulder Press (3 sequenze per lato) PESO: AUMENTARE

    2) Alternating Drop StepBand Rotation 10 per lato PESO: MEDIO

    B.
    3 Rnd
    Rest 1-3' a rnd

    1) Side Plank Punch with Balance Hold 10-12 + 10" hold per lato PESO: MEDIO

    2) Dumbbell Lateral Shoulder Raise 10-12 PESO: MEDIO

    C.
    4-5 Rnd
    Rest 1-3' a rnd

    1) Rack Pull + 5 shrug 5-8 PESO: MEDIO/ALTO
    2) Rear Delt Raises 10-12 PESO: MEDIO

    D.
    4-5 Rnd
    Rest 1-3' a rnd

    1) Hang Clean to Overhead Press 10-12 PESO:MEDIO
    2) Standing Band Rear Delt Raise 16 PESO: MEDIO/ALTO

    E.

    4-5 Rnd
    Rest 1-3' a rnd

    2) Front Side Alternating Shoulder Raise 10-12 per lato PESO: MEDIO
    3) Standing Alternating Arm Dumbbell Shoulder Press 10-12 PESO: MEDIO

    GIORNO 2

    SCHIENA

    4-5RND
    REST 1-3'

    A.
    1) Monkey Pull-Up 10 PESO: Bodyweigh
    2) Horizontal Band Pull 15 PESO: Bodyweigh
    3) KB Deadlift 12-15 PESO: MEDIO/ALTO

    B.

    4-5 RND
    1) Close Grip Seated Cable Row 12-15 PESO: ELASTICO MEDIO/ALTO
    2) Bent Row 8,6,4,4,2 PESO: A SALIRE
    3) ROW ONE ARM 8-10 PER LATO

    GIORNO 3

    A
    5 RND
    Rest 1-3'
    1 Dumbbell Aperture 12-15 PESO: MEDIO
    2 Flat Bench Dumbbell Squeeze Press 10-12 Medium Plus
    3 Dumbbell Chest Press 5-8 PESO: MEDIO/ALTO
    4 Close Grip Bench Push-up 10-15 PESO_:CON VEST
    5 Parallel Grip Pull-Up 10 PESO: CORPOREO

    B.
    1) Panca piana 10,8,6,4,2 PESO: AUMENTARE
    2) 4 xMAX PUSH-UP SUI DB

  • Strength Workout

    EMOM 16'
    1: 7,5 m Yoke carry + 7,5 m sled push
    2: 10 One-arm devil press @20/12,5kg
    3: 3-5 Wall climb
    4: 50 DU

  • Endurance WOD Workout

    3 rounds for consistency:
    3 min ski, row or run for meters
    1 min rest
    3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
    1 min rest
    3 min bike for meters
    1 min rest

  • Omatoimi lämmittely Workout

  • Gymnastics Workout

    BMU
    Warm up: classic gym
    Core
    BEND front side

    bar pull up 3x5
    bar push up 3x5
    box push up 2x5
    hollow
    arch
    hollow/ arch
    BMU with bend partner
    BMU hand
    BMu with box/ bend

    workout: pull up, push up, hollow arch

  • Bootcamp Workout

    Warm up
    3 rounds
    10 cal bike or row
    10 good mornings with empty barbell
    10 deadlifts with empty barbell

    Deadlift
    E2MOM x 5
    10 reps

    WOD
    Every 3:30 x 4
    9 DB thrusters
    18 calorie row

    3 rounds (not for time)
    Up and back KB farmers carry
    25 sit ups

  • Extra Credit 05-12-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :50 Nasal Breathing EZ Cardio
    MIN 2 - :25/:25 Single Leg Glute Bridge-Up
    MIN 3 - :50 Cat/Cow

  • WOD 03/09/20 Workout

    27-21-18-15-12-9-6-3
    THRUSTER 40/30 30/20
    CAL ROW/BIKE

  • SPCOM23012020 Workout

    A
    A. Warm Up
    60" Bike (LEGGERO)
    30" PLANK
    60" Bike (MEDIO)
    30" H. POSITION
    60" Bike (PESANTE)
    30" LATERAL PLANK (DX)
    60" Bike (MEDIO)
    30" LATERAL PLANK (SX)
    60" Bike (LEGGERO)
    RIPETERE 2RND

    B. Cardio
    20' Ski

    C. Skill – For Completion

    Weakness

    D. Legless Rope Climb

    Raggiungere almeno 10 rope climb
    in più set

    D1. Strict Pull Up

    20-30 rep in piu set

    D2. BMU
    Raggiungere almeno 10BMU
    in più set

    D3. HSPU STIRCT
    Raggiungere almeno 30 HSPU STRICT
    in più set