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

  • Thursday 06/11/2015 Workout

    Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups

    *Focus 1: Clean
    *
    Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. (Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.)

    **
    Metcon: 21-15-9 for time**

    Power Cleans (135/95) (Rx+155/115)

    Barbell Rollouts

    Score: Clean Weight / Time

  • SPCOM16122019 Workout

    A

    A. Warm Up
    PVC+MOBILITY
    3 RND
    200m Ski
    30" OHS Hold
    8-10 Strict Pull-Ups

    B - forza
    Ogni 2' per 14'
    5 Touch and Go Squat Snatch
    Set 1: 50-60%
    Sets 2-6: 70%
    Set 7: 75-80%

    C. For Rep
    AMRAP 45" x 10
    Max Cal. Bike
    90" Rest

    D. Skill
    Ogni 2' per 16' 8 set
    5 BMU/2-3 ring mu/ 10 c2b (unbroken)

    E. Opzionale

    E1 Cond. FOR Rep
    AMRAP 12'
    30/25 Cal. Ski
    60/40 Push Up
    Massima distanza DB Farmers Carry unbroken

    E2 Cond. FOR Rep
    AMRAP 20'
    30 Bar Facing Burpees
    30 Hang Power Snatch 50/35kg
    30 Pull Up
    Rest 2'

    E3. Optional Accessories

    1' x 3 Rest 90"

    4×16 (8 Per lato)
    Front Rack Split Squats
    5×20
    (10 Per lato)

  • SPCOM22112019 Workout

    5' BIKE
    PVC+MOBILITY

    A.

    2RND

     30" Banded Lateral Monster Walk (DX)
     30" Lateral plank (sx)
     30" Lateral plank (dx)
     20" Bulgarian Split Squat Jump (sx)

     20" Bulgarian Split Squat Jump (dx)

    rest 1'

    B.

    3RND

    Iniziare con bilanciere scarico e poi caricare a ogni set

    ohs x 5 rep

    rest 1'

    2 rnd

     Front squat x 5 rep (lavoro lento e controllato)

    rest 1' tra i set

    2rnd

     1+1 power clean + Front Squat x 5 rep

    rest 1'
     A. power clean
    Ogni 2', per 20' 10 set:

    1 -2 rep

    1) 60% of 1-RM

    2) 65% 3) 70% 4)75% 5) 80% 6)85% 7) 90% 8)95% 9-10) 98%

     B.

    wod
    10 cluster 50/35KG AUMENTARE IL CARICO A OGNI SET

     Unbroken BMU/C2B

    8 cluster

     Unbroken BMU/C2B

    6 cluster

     Unbroken BMU/C2B

    4 cluster

     Unbroken BMU/C2B

    2 cluster

     Unbroken BMU/C2B

     Time Cap: 12'

     C.

    lavoro opzionale

    C1

    3 RND
     90" MAX cal. Bike

     Rest 30"
    2' max mt Handstand Walk/ hspu kipping

    C2

    ogni 90", per 15' (5 set)di:

     1)Push-Ups x 20 rep

    2) Bent Row x 8-10 rep lento sia la fase eccentrica che concentrica

    C3

     ogni 3' per 18' (6set)

    1) 15mt Front-Racked Kettlebell Carry (32/24 kg-20/16kg)

    2) 10-15 GHD

     3) Bulgarian Split Squats x 6-8 rep per gamba+DB

  • Muscle & Power, Joker Workout

    “The chief”
    5 sets of 3 min ON / 1 min OFF
    3 Power cleans
    6 Pushups
    9 Air squats

  • Endurance Workout

    • 60 Min of:
    Run
    400 m @ 60% MHR
    400 m @ 70% MHR
    400 m @ 80% MHR
    400 m @ 90% MHR

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Maastavetoa

    7min amrap
    7 mavea
    7 burpee tangon yli
    7 kyykkyä

    Loppuvenyttelyt

  • EASYWOD 22112019 Workout

    3 x max reps ring push up

  • Strength Strength

    • 10-10-10 of:
    BB Bench Press (0:01 pause)
    10RM
    90% 10RM 10-10 reps
    Pause @ on chest

  • Kehonhuolto Workout

    Jalat

  • Conditioning Workout

    Amrap 3 mins x 8 sets
    1 Min rest btw AMRAPS
    Alternate “A” & “B”

    A:
    12 Single arm KB jerk (6/6) @20/12kg
    10 medball clean @9/6kg
    8 sit up

    B:
    12 KB USA swing @24/16kg
    10 goblet squat
    8 push up

    Goal : 2 + rounds in each amrap