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

  • COOL DOWN Workout

    5min Row/IAirbike with nose breathing only

    Perfect Stretch video

  • Hero wod Workout

    The Twister

    Amrap 10 min.
    5 Deadlift 60/80kg
    5 Power Clean 60/80kg
    5 Front Squat 60/80kg
    5 Shoulder to OH 60/80kg
    5 Thruster 60/80kg
    (For ladies different weights)

    Amrap 10 min.
    100 DU
    50 kcal engine
    20 Burpees over box

    Amrap 10 min.
    15 abmat/ghd
    8 Double KB Snatch 16/24 kg

    Rest 3min btw amraps.

  • 4.11.2020 Strength

    Hang Power Clean + Shoulder Press

    7 x (3+1)

    In seven sets find your maximum weight complex.

    SO 2:00

  • Gymnastics + weightlifting + conditioning Workout

    150 min
    Warm up 20 min
    1.HSW
    - 25 m.

    2.BMU
    - 8 reps

    3.BFLY + BCTB
    - Bfly 40 reps
    - KCTB
    - BCTB

    4.Clean pull + Clean + Hang clean
    1+1+1 up to 75% effort

    5.Aerobic work
    For consistency:
    15 min easy erg
    -then-
    3 rounds:
    6+6 Single arm KB Thruster (light) - 16 kg
    6+6 Bird dog (3 s. hold on last rep)
    10+10 Side plank rotations
    -then-
    15 min easy erg

  • Warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • #SLACOM15052020 Workout

    W.UP
    2rnd
    Samson Stretch 2' per lato
    Spiderman + Reach 10 per lato
    Banded Hamstring Distraction: 2' per gamba

    5' DU MAX MT ROW

    4-5 SET
    10-12 RDL to Overhead EMPTY BARBELL
    60" Continuous Alternating DB Biceps Curl 60"

    5 SET
    5 PULL-UP PRESA SUPINAZIONE

    STRENGHT WL
    A.
    Ogni 2' per 8' (4 set):
    Power Jerk + 3 Overhead Squat
    youtu.be/EkS7SYZrcF8

    B.
    Ogni 2' per 6' (3 set):
    Jerk from Split Position x 3 rep
    youtu.be/l-5-2pMheKw

    C.
    Ogni 2' per 12' (6 set):
    Split Jerk
    *Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 2 reps @ 75-80%
    *Sets 5-6 = 1 rep @ 85-90%

    5-6 rnd

    Kettlebell Low Clean Squat Complex 5-8 REP carico pesante
    Kettlebell Goblet Squat 5-8 REP carico pesante

    Back Squat
    *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85-90%
    *Set 4 – 10 reps @ 78% *Set 5 – 10 reps @ 78%
    Rest 2'

    WOD

    "TAPIR"

    FOR TIME

    4 RND
    16/12 Cal. Row
    16 alt. Kb snatch
    16 TTB
    REST 2'
    3 RND
    4 Strict HSPU
    rest 30"
    8 Kipping Hspu
    rest 60"
    12 deficit HSPU
    REST 90"

    N.B.: SCALARE IL NUMERO DELLE RIPETIZIONI IN BASE ALLE PROPRIE CAPACITA'.EVENTUALMENTE APPOGGIARE I PIEDI SU UN RIALZO, IN ALTERNATIVA NELLA VERSIONE CON DEFICIT ESEGUIRE HRPU

    REST 2'
    2 RND
    12 BMU (IN ALTERNATIVA C2B)
    24 Burpees OTB

    Scoring:

    Optional

    4 set
    Strict Pull-Up 6-8 (presa stretta)
    rest 3' prima di passare al secondo esercizio
    Alternating Hammer Curl 5-8 per braccio

    4 set
    Double Dumbbell Biceps Curl 5-8
    rest 3' prima di passare al secondo esercizio
    Chin-Ups 5 (presa larga)

  • Torstai Wod Workout

    Add 5kg every round
    Start from Girls 20kg Boys 30kg

    OHS
    FS
    BS

    TC: 25min

    3rounds
    20x Sit up
    20x Leg raise
    20x Crunch

  • Power snatch 4 reps Strength

    Power snatch 4 reps

    Post 5 heaviest successful sets.

  • 9.9.2020 WOD Workout

    Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
    7 x ( 1 + 1+ 1) x 50% - 60%
    Send off 1:30

  • A. Primer Workout

    10-8-6-4-2
    Strict Ring pullups
    Strict T2R

    2-4-6-8-10
    Strict T2R
    Strict Ring pullups