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

  • Running Intervals Workout

    8 x 300m Skillmill Run
    - Rest 1:30 btw efforts.

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min quad smash with roller
    2+2 min couch strech

  • 4/15/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 knee grab
    5 pik n grass
    100m run

    WRK(20)
    WRK 4:00 REST 1:00 x5
    4 goblet squats (two seconds down+four second hold+two seconds up)
    8 alternating shoulder press(two secs up and dwn)
    12 breakdancers(two count)
    16 alternating sit ups
    20 dumbbell hop overs

    Finisher
    50 alt toe touch
    1:00 IT stretch

  • 3 x 3 tgu Strength

    Lepo 1-2min välissä

  • 30min EMOM Workout

    EMOM 30 min (10 round for each movement)
    1) 15 push ups
    2) 15 pistol squat
    3) 15 pull up / ring row

  • 2.10.2020 Lepikkä Workout

    Kevyt, sama kuin Sali

  • Muscle & Power, AV1 Strength

    Front squat 4 RM, then max reps @ 90 %

  • SPCOM03042020 Workout

    A.
    W.UP
    MOBILITY E PVC

    2 rnd
    1' H. Position
    1' Goblet Squat Hold
    1' Superman Hold
    Poi
    5 Rnd
    10" SU
    20" DU
    poi
    3 rnd
    3-5 strict Pull-up
    5 Pike push-up

    B.

    Strenght WL
    EMOM
    Squat Clean & P. Jrek
    OGNI 2' PER 12' 6 SET
    4REP @70-75%

    C.

    For Time
    ALTERNARE I DUE MOVIMENTI

    Pull Up/ Row
    3-6-9-12-15
    Pistol
    6-12-18-24-30

    Rest 5'

    C2B
    2-4-6-8-10
    HSPU
    4-8-12-16-20

    Rest 5'

    DIP ASTRICT TRA LE SEDIE*
    1-2-3-4-5
    A.Swing
    10-20-30-40-50
    *IN ALTERNATIVA PUSH-UP CLOSE GRIP (10-10-10-10-10)

    D.

    For Time
    10 Alternating DB Snatch
    10 TTB
    3' V-UP
    Rest 1:30
    20 Alternating DB Snatch
    20 TTB
    3' V-UP
    Rest 1:30
    30 Alternating DB Squat Snatch
    30 TTB
    3' V-UP

  • SPCOM12112019 Workout

    A.
    5' DU SUDDIVISI IN
    40" ON
    20" OFF

    3' BIKE

    PVC+MOBILITY

    B.

    empty bar:

    Overhead Squat
    2 x 6-8 rep

    rest 2' poi

    Front squat

    2x6-8 rep

    rest 2' poi

    Front squat in mezza accosciata con movimento lento

    2x6-8 rep

    C.
    emom ogni 2' per 10 set (20')
    complex

    Hang Clean + Clean + Jerk

    Incrementare il carico ogni set

    B.
    emom ogni 2' per 10 set (20')
    50 du
    8 c&j
    partenza 50% @1rm c&j
    incrementare il carico ogni set

    C.
    3 rnd
    DB Press one arm x 8 Rep per lato
    Rest 90"
    DB Hammer Curl x 10 reps

    D.

    4RND

    20/15 Cal. Bike
    20 GHD
    8 power clean (70-60/45-35kg)
    40mt KB F. Carry

    rest 60" tra i set

    Lavoro opzionale
    6 rnd
    500/400mt Row
    15 Burpees Over the Row

  • WOD 31/08/19 Workout

    TEAM OF 3

    A. FOR TIME 4 K ROW CHANGE AS NEED

    B. FOR TIME ALL THE MEMBER OF THE TEAM MUST COMPLETE ONE ROUND OF:

    15/12 CAL BIKE

    80 DU

    15/12 CAL BIKE