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

  • WOD Workout

    "Do it Again" 05/09/19
    For Time
    3-9-15-21-15-9-3
    P.Snatch @45/30kg
    Burpee Box Jumps @60/50cm

    TC: 19'

  • Move workout Workout

    Move workout
    4 rounds
    10x Deficit deadlift
    10x Romanian deadlift
    10+10x Split squats
    10x kneeling squat

    Rest 1:30 between rounds

  • Weightlifting Metcon Workout

    • For Time:
    BB Power Clean 30 reps
    BB Hang Squat Clean 30 reps
    BB Shoulder to Overhead 30 reps
    @ 50/35Kg

  • Kettlebell Workout

    Amrap 12’
    10 alt swing
    10 goblet squat
    5-5 push press

    Rest 3’

    Amrap 12’
    5-5 snatch
    7-7 reverse lunge
    15 sit-up

    Afterparty
    Tabata

    OH Hip Hinge Hold
    Double KB Front Rack Hold @24/16

  • WOD Workout

    3:00 on 1:00 off
    8 deadlifts 225/155
    10 bar facing burpees
    Max meters on row

    Continue til you reach 2000m/1600m on rower

    In a 3:00 window complete 8 deadlifts and 10 bar facing burpees, in the remaining time row as many meters as you can. When the 3:00 is up you rest 1:00 until you start another 3:00 window where you complete 8 deadlifts and 10 bar facing burpees before hopping on the rower.

    Workout is finished when you hit the target meters.

  • Muscle & Power, YV2 Strength

    Hang Clean pull 4x6 reps

  • 14.6.2019 CF Workout

    Korkea te veto, polvelta + Tempaus, polvelta (pukit)

    2+2@70%, 3 x 2+2@75%, 2 x 1+1@80%

    Te veto, 3 sek pito hartiat korvissa 2x90%, 2x95%, 3x2@100%

    Etukyykky EMOM 8

    60%, 65%, 70%, 75%, 80%, 85%, 90%, 70% max reps

  • 7/22/20 Workout

    Warm up(10)
    10 jing jangs
    10 plyo
    10 heel grab
    10 knuckle draggers
    10 knee grab
    10 mountain climbers
    10 heels to rear
    10 jing jangs

    GRT(20)
    Run for 20:00 mins or 2 miles

    Finisher
    50 crunches
    1:00 butterfly stretch

  • SPCOM27122019 Workout

    A. Warm Up

    60" Wall Sit
    ROW 400m
    10 DB Burpee
    Row 400m
    60" Wall Sit

    pvc+mobility

    B. Forza
    EMOM 2' per 16'
    4 Touch and Go Squat Clean
    Set 1: 50-60%
    Sets 2-7: 65-75%
    Set 8:. 80%

    C. For Rep
    1:30 on, 1:30 off x 5
    Row

    D. Skill
    Ogni 2:30 per 7 Rnd
    6 BMU/8 C2B
    Lavorare sul movimento e sulla tecnica

    OPZIONALE

    E. For Rep
    AMRAP 14'
    30/18 Cal. Bike
    20 Pull Up
    15 Squat Snatch

    E1 – For Rep
    AMRAP 10'
    15 Devil Press Doppio DB
    15 Push Jerk
    Rest 2'
    AMRAP 8'
    15 Devil Press
    15 Push Jerk
    Rest 2'
    AMRAP 6'
    15 Devil Press
    15 Push Jerk
    Rest 2'
    AMRAP 4'
    15 Devil Press
    15 Push Jerk

    E2.

    L-Sit
    5 x 25"

    Standing Simultaneous DB Curls
    4×16

  • Team WOD Workout

    Team of 2
    Buy in 50 WB
    Then, 20 rounds of
    4 One arm Devil Press
    6 DB box step over
    8 T2B/K2E
    10/8 Cal Row
    You can only switch partner at the end of the rounds

    TC: 35'