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

  • Warmup Workout

    3 Sets
    20-30sec Wall Facing HS Hold
    10m Goblet Duck Walk
    10 Slide Board body Saw

  • Metcon strength Workout

    • 4 Sets of:
    Strict Handstand Push Ups 10 reps
    (Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
    1:00 rest
    BB Split Stance Romanian Deadlift 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)

    1:00 rest
    One-Arm KB Row 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)
    1:00 rest

  • 27.1.2017 Workout

    EMOMx12:
    Odd: 20 Wallballs 6kg/4kg
    Even: 10 T2B

  • Swim Workout

    45 min pk-sykkeet

  • 23.11.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • REST DAY Workout

    Rest day

  • Run 03 Workout

    Friday 29th June 2018
    “Aerobic capacity”

    Run 400m
    100 Easy
    Run 300m
    100 Easy
    Run 200m
    100 Easy
    Run 100m
    100 Easy
    Then:

    6 x 200m Run, 100 Easy

    Then:

    Run 1 Mile but for every 400 metres 5 tuck jumps

  • Skill WORK Workout

    Work on skill of your choice:

    -Rope climb
    -Toes to bar
    -Bar MU
    -Ring MU

  • 26.03.2016 - Strength Workout

    5 Rounds

    8 Ring Dips Strict
    8 Chin Up Strict
    8 Good Morning (30% Back Squat)

  • Strength Strength

    Floor Press in Bridge
    3x5
    Use the same Weight for All Sets
    Week 5 of 6

    It is a deload week, stay moderate across all sets!