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

    10min AMRAP @ 75%
    10 Jump Lunges
    10 Monster Band Walks Forward and backward
    20sec Bottom of Ring Dip Hold
    20sec Bent Hollow Body Hold

  • Warmup Workout

    10min AMRAP @ 75%
    10 Cal Assault Bike
    10m Lateral Band Walk/side
    15sec Top of Ring Dip Hold
    15sec Bottom of Ring Dip Hold

  • 30.01.2016 - WOD Workout

    3 Rounds

    400m Run
    25 Burpees

  • SPC3008106 Workout

    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    2 rnd (una Kettlebell heavy)
    6 One Arm Kettlebell Swing
    6 Front-Racked Kettlebell Reverse Lunges
    6 Front-Racked Kettlebell Cossack Squats
    6 Single-Arm Kettlebell Press
    6 Kettlebell Windmills*
    Rest 60" ogni rnd

    B

    EMOM 2' per 10' (5 sets):
    (2 Power Clean + 1 P.Jerk) x 1 rep

    Set 1-2 = @ 75% 1-RM Power Clean 6 REP.
    Set 3-4 = @ 80% 1-RM Power Clean 4 REP.
    Set 5 = @ 85% 1-RM Power Clean 2 REP.

    C

    EMOM al minuto 7 set TOT 21'
    1) 15/10 Cal. Bike
    2) 6 DB Box Step-Overs (1 DB da 25/15kg)
    3) 20-30 DU+ 8-10 TTB

    REST 3'

    2RND For Time
    15/10 Cal. Bike
    6 DB Box Step-Overs (1 DB da 25/15kg)
    20-30 DU
    10 TTB

    REST 10'

    3 Rounds
    10 BMU
    14 STOH 70-60/40-35KG
    16 Bar Facing Burpees

    D

    3RND:
    GHD HIP EXT. WITH OVERHEAD "Y" con DB x 8 rep
    Rest 60"
    Ab-Wheel Rollouts con BB x 6 reps
    Rest 60"
    Tall Kneeling Palloff Press x 10 rep
    Rest 60"

    video esecuzione:
    GHD HIP EXT. WITH OVERHEAD "Y" con DB

    Ab-Wheel Rollouts

    Tall Kneeling Palloff Press x 10 rep

    E

    Ginnastica volume
    10/5 Strict Pull Ups
    20/15 Pull Ups
    30/20 Chest to Bar
    20/15Pull Ups
    10/5 Strict Pull Ups

  • 3-1-17 Workout

    Warm Up
    Stretch
    400 M. run
    3 Min of 20/10 Plank Hold

    Strength
    Legs & Shoulders

    Metcon
    For time:
    50 wall-ball shots
    25 med-ball Abmat sit-ups
    200 M. sprint with med ball

  • 17.9.2023 50 minutes @ Easy Pace Workout

    50 minutes @ Easy Pace

    6 Minutes Any Machine
    3-4-5-6-7....WallWalks
    20 Medball DeadBug
    6 Minutes Any Machine
    6 + 6 Pistols Squat on Box / Box Lowers
    0:30 Band Assisted L-Sit

  • Karanteeni #Anywhere "Karentiina" Workout

    150 jumping squats for time

    *Moderated from Karen

  • Burpeeta ja etukyykkyä Workout

    Superkids:

    7 kierrosta:

    10 etukyykkyä (5-10 kg)
    10 tangon yliburpeeta

    Ninjat:

    7 kierrosta:

    10 etukyykkyä (15-25kg kg)
    10 tangon yli burpeeta

  • Hang Squat Clean 5x5 Strength

    Build to heavy five of hang squat cleans. About 70% of your 1RM.

  • AT3 Workout

    Buy in 40 Front rack lunges
    30 SU 21OVH 50SU 15OVH 70SU 9OVH