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

  • Squat Set Workout

    Every 3 minutes for 6 rounds:
    12 Dumbbell Front Rack Reverse Lunges (6e)
    12 Dumbbell Burpees

    Post work to comments.

    TEMPO BACK SQUAT / TEMPO FRONT SQUAT

    Tempo Back Squat (33X1):
    Heavy 3

    Warm up and work up to a heavy set of 3 Tempo Back Squats. Use spotters on all work sets.

    Tempo Front Squat (33X1):
    Heavy 3

    Drop weight from the Back Squat set and perform a heavy set of 3 Tempo Front Squats.

  • C. Midline Workout

    3 RFQ

    10 strict t2b
    30 alternating db slides
    100m db overhead carry (50m L + 50m R)

  • SPCOM17092019 Workout

    A

    Warm up mobility 10’ 

    20 rotazioni pvc and lat., 15 spinte and reverse pvc 10, 10 divebomber, 

    3 round 40”wall t-spine, 20 banded pull 

    B

    Strict Press + push Press + push jerk :
    6 + 6 + 6  rest 2'
    5 + 6 + 5
    4 + 5 + 5
    3 + 5 + 4
    2 + 4 + 4
    70 % del massimale di strict Press e tenere per tutte le rep.

    C1

    WEIGHLIFTING 

    6x6 squat jump (50% Jerk) dal rak (focus sullo slancio delle spalle) Rest 90”

    Split jerk dal rak:

    5 rep 55% Rest 90”

    4 rep 65% Rest 90”

    3 rep 75% Rest 90”

    2 rep 85% Rest 90”

    1 rep 95% Rest 90”

    1 rep 105% Rest 90”

    Every 30” x 4’ Clean&jerk 80-85% rm

    C2

    GYMNASTICS 

    5x5 Pull up tenuta 2” in top e 2” in discesa

    Rest 90”

    Immediatamente dopo

    3’ Max rep c2b

    C3

    ENDURANCE 

    Tabata di Bike Rest 2” tabata di Du 

    D

    WOD1

    3 RND
    60" Dmb Front Squats 25KG/15kg
    Rest 30"
    60" C2B
    Rest 30"
    60" DOUBLE DMB Push-Press 22,5/15kg
    Rest 30"
    60" TTB
    Rest 30"
    60" Assault Bike
    Rest 60"

    E

    WOD 2

    AMRAP 15'
    9 HPC (60-50KG/40-35KG)
    6 HSPU (STRICT/KIPPING)
    3 Rope Climb

  • Extra credit Workout

    As many rounds as possible in 6 minutes

    • X-Band Walks x 10 steps each direction
    • Banded Double Leg Curls x 25 reps
    • Landmine Twist or Russian Twists x 30 Reps

  • Superkids 10-13 v ja ninjat 14-16 v voima Strength

    Harjoitellaan
    -ilmakyykky / 3 x 5 superhidas kyykky

    -Etukyykky 3 x 7

  • Push and pull 2 Workout

    4-5 rounds

    2 bench press
    Rest 90 sec
    2 pull-ups

    Max weight

  • Aerobic capacity 300 Workout

    Friday 13th April 2018

    Aerobic Capacity

    Run 3 sets of (3 x600m)

    Rest 40 second between reps, 5 minutes rest between sets

  • FUNCTIONAL 4.3.2023 Workout

    3 x 6 min AMRAP, rest 2 min

    A.
    5-10-15-20-25…
    Wall ball
    Cal erg

    B.
    2-4-6-8-10…
    Devils press
    Box step over (with DB)

    C.
    5-10-15-20-25…
    Target burpee
    Deadlift

  • Muscle & Power, YV2 Strength

    Jumping pullups 4x6 reps

  • AMRAPS Workout

    AMRAP 2
    10 Wall Ball
    10 Horizontal Pull Wrings
    Rest 3 min

    AMRAP 2
    10 Burpees
    Horizontal Pull w/rings
    Rest 3min

    AMRAP 2
    20 DU/40 SU
    10 V-Ups
    HR 80-100% max