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 13/04/19 Workout

    19-15-11-7

    Double-Unders
    Push Presses 50/40

    Toes to Bar

    rest 2'

    For time

    19-15-11-7
    Hang Clean 50/40

    PullUps

  • Accessory wod Workout

    3 Sets NFT - Scapular Work
    6-8 DB Powell Raise/arm 30X0
    6-8 Rower Pike ups Slow Controlled

  • Strength Strength

    • 2-2-2-2-2 of:
    BB Front Squats
    65% 2RM 2 reps
    70% 2RM 2 reps
    75% 2RM 2 reps
    70% 2RM 2 reps
    65% 2RM 2 reps

  • 22.2.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 28.11.2017 Paula Workout

    For time
    21 OHS 40kg
    21 TTB
    10 m HS walk
    15 OHS 40kg
    15 TTB
    15 m HS walk
    9 OHS 40kg
    9 TTB
    20 m HS walk

  • SPCOM07042020 CESARE GHIO Workout

    W.UP
    MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
    PVC+MOBILITY
    AMRAP 7'
    10 Hang Power Clean and Jerk EMPTY BB
    20 Double Unders
    30" Wall Sit
    40" CRUNCH

    STRENGHT WL
    “Touch and Go” Push Jerk
    10-8-6-2
    ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

    Scoring:

    FOR TIME
    4 RND
    12 empty BB FRONT SQUAT
    9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
    Rest 30" TRA I RND

    REST 3'

    21-15-9
    STRICT HSPU
    STRICT RING DIP (VEST O SOVRACCARICO)
    HRPU (VEST O SOVRACCARICO)

    Scoring:

    SKILL
    15'
    Pratica HSW
    4X40" HOLLOW POSITION CON DISCO
    3X30 HOLLOW ROCK
    - LAVORARE A MURO E LIBERO
    - A MURO FRONT FACE

    Scoring:

    WOD
    AMRAP 15'
    6 Power Clean 75-80kg/40-50kg
    9 Lateral Bar Burpees
    12 Pull-up

    OPZIONALE
    EMOM

    OGNI 5' PER 4 SET
    500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
    100 DU

    LAVORO BRACCIA:
    6 SET REST 90" TRA I SET
    5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

    8 REP SINGLE ARM DI CURL X LATO
    PER UN TOTALE DI 5 SET
    NO REST TRA I LATI
    REST 90" TRA I SET

  • 111217 Workout

  • WW2018 Qualification Even 2 Workout

    5min AMRAP:
    Wallball 4-8-12-16...
    TTB 2-4-6-8...

    4min time to find 1RM in Squat Clean + Hang Squat Clean + Jerk

    5min AMRAP:
    Continue part 1

    Score= total reps from part 1+3 and max kilos lifted in part 2

    This is max effort. Check more info from www.cfwinterwar.com

  • 8.7.2018 Masters MM Workout

    lepoja

  • Takakyykky 4 x 8 Strength

    Keskity hyvään tekniikkaan
    Tee nousevilla painoilla
    Lepo sarjojen välissä 60-90s.