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

  • SPCOM11042020 CESARE Workout

    W.UP
    Floss Hips
    youtu.be/pNey4w1k2yk

    choulder to floor strectch

    Poi
    4 Rnd
    30" Free-Standing HS Hold
    10 Back Rack Jump Squat
    10 Behind the neck press
    youtu.be/CTNUIiguyqQ
    CARICO LEGGERO

    Scoring:

    Strenght WL
    W.UP
    Pausa 3" Hang Squat Snatch
    5 × 3
    Poi
    Hang Squat Snatch senza pausa
    7 × 2 @ 70-80% del tuo 1RM snatch

    Scoring:

    Strenght PL
    Back Squat

    8 Tempo Pausa Squat 3" @ 35% 1RM
    6 Tempo Down Fast Up @ 55% 1RM
    POI
    AMRAP @ 70% 1RM IN 6' MAX REP

    Scoring:

    WOD
    AMRAP 3'x 4
    10 Power Snatch 40/30kg
    20 W. BALL
    Rest 2'
    Continua da dove avevi interrotto ogni AMRAP.

    Scoring:

    SKILL
    For Time
    2 RND
    10-9-8-7-6-5-4-3-2-1 Unbroken TTB
    OGNI SET COMPLETATO
    90" HSW (PROVA LIBERO O A MURO FRONT WALL LATERALMENTE)

    Scoring:

    WOD 2
    AMRAP 16'
    10 DU/5 CAL ROW
    2 DB Box STEP OVER
    1 PULL-UP STRICT
    INCREMENTARE LE REP A GIRO CON QUESTA SEQUENZA:
    DU 15,20,25,30,35......
    ROW 5,10,15,20,25
    BOX STEP: 2,4,6,8,10...
    PULL-UP:1,2,3,4,5,6....

    Scoring:

    OPZIONALE
    TARGET: LEGS
    A
    4 RND
    Rest 1-3 Minutes Between Rounds
    REPS WEIGHT
    1) Reverse Alternating Barbell Lunge 10-12 per leg Medium Plus

    2) 3 Standing Calf Raise 15 Bodyweight

    TARGET: UPPER CHEST
    B)
    3-4 ND
    Rest 1-3 Minutes Between Rounds
    REPS WEIGHT

    1)Single, Single, Double Incline
    Dumbbell Chest Press 6 Complete Cycles Heavy

    2) Close Grip Incline Bench Push-up 15 Bodyweight

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min quad smash with roller
    1+1 min adductor smash with roller
    1+1 min quad strech
    1-2 min v-sit strech

  • Gymnastics Workout

    HS
    Warm up: classic gym, zoo walk
    2x10 pull up, 2x10 push up,
    core
    3x 1 perc HS
    90° hs
    75° hs
    box hs
    partner hs coxa, knee, foot,
    workout: 1 rope climb, 10 push up, 5 pull up, 10 v sit,
    time cap 15' amrap.

  • Extra Credit 29-09-2021 Workout

    • Biphasic Hip Flexor Stretch x 30s each
    • Active Straight Leg Raises x 10 each
    • Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

  • Warm up Workout

    2-3x
    1min. Easy/moderate Row
    1min. Easy/moderate Run
    20-40 DU's

    • Mobility...

  • Omatoimi lämmittely Workout

  • WOD 07/07/20 Workout

    AMRAP 16' OF:
    9 STRICT PULL UP
    15 DOUBLE DB PUSH PRESS 2×22.5/15
    21 AIR SQUAT
    27 DU OR 60 SU

  • SPCOM13042020 Workout

    W.UP
    MOBILITY
    ANCA+SCHIENA (N. erbini)
    pvc
    3rnd
    400mt run (2' J.ROPE)
    10 hrpu
    10 Air Squat

    STRENGHT WL
    FRONT SQUAT
    OGNI MINUTO PER 5'
    Set 1 – 2 reps @ 60%
    Set 2 – 2 reps @ 65%
    Set 3 – 2 reps @ 70%
    Set 4 – 1 rep @ 75%
    Set 5 – 1 rep @ 80%

    OGNI 2' PER 10' 5 SET
    Front Squat+PARTENDO DA SQUAT CLEAN
    (1 SQUAT CLEAN+ 1 FRONT SQUAT)
    Set 6 – 85% x 1 rep
    Set 7 – 85-90% x 1 rep
    Set 8,9,10 – 90+% x 1 rep
    LA PERCENTUALE E' LEGATA ALLO SQUAT CLEAN

    WOD EMOM
    OGNI 4' PER 20' 5 SET
    100 DU
    8-10 BMU/ 6-8 RING MU/15 PULL-UP
    MAX REP HSPU

    Scoring:

    SKILL
    TTB
    8-10 RND
    7-9 TTB Unbroken

    Scoring:

    WOD2 - INTERVALLO
    AMRAP 2' x 4 set
    15 Sit Up+PLATES
    10 Burpee Box Jump Over
    Rest 2'
    Continua da dove avevi interrotto ogni AMRAP.

    Scoring:

  • EASYWOD 06012020 Workout

    *Liikkuvuus:

    Nilkat

    *Kyykkyterapia:

    -Vatsalihasten käyttö kyykyssä
    -Pakaroiden käyttö kyykyssä

    *Abmat sit up

  • Shoulder press &pull up Workout

    5 sets:
    10 shoulder press
    8 pull up/chin up/ring row