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

  • RestDay! Workout

    Lepoa / Huoltoa

  • 1.11.2021 PK Workout

    ( wod )
    Tempo Front Squat
    5 x 3 x 50 - 60%. 2 Sec Pause on bottom. Fast Hip Extension.
    Between sets 5 seated box jumps.
    SO 3:30

  • 25.9.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Bulgarian split squat Strength

    Bulgarian Split Squat

    • 4 × 8 / leg
    • Slow

  • Main site Saturday 200808 Workout

    Complete as many rounds as possible in 10 minutes of

  • DAVIDE & SIMONE #LA057 PROG. WEEK 2 Workout

    A .
    SPALLE (selezionare dei pesi medi per esercizio)
    RND 1
    90" REST TRA GLI ESERCIZI

    1 Dumbbell Lateral Shoulder Raise 50
    2 Strict Overhead Barbell Press 25
    3 Front Side Alternating Dumbbell Shoulder Raise 25 per lato
    4 Strict Overhead Barbell Press 25
    5 Rear Delt Raises 50
    6 Strict Overhead Barbell Press 25
    7 Dumbbell Lateral Shoulder Raise 20
    POI
    Front Side Alternating
    Dumbbell Shoulder Raise 20 per lato
    POI
    Rear Delt Raises 20 rep

    B.

    4- 5 RND
    Rest 1-3 ' tra i RND

    1 Kettlebell Shrugs/Dumbbell Shrugs 25 PESO: MEDIO
    2 Single, Single, Double, Overhead Dumbbell Shoulder Press
    6-8 SEQUENZE PESO: LEGGERO/MEDIO
    3 Single Arm Alternating Lateral Shoulder Raise con Top Hold 5-6 per lato PESO: MEDIO
    4 Kneeling Forward Step Lateral Raise Flow 10 step (5/5) lateral raise
    POI
    5 rep lateral raise senza pausa restando in ginocchio PESO: AUMENATRE A SET

    GIORNO 2

    BICIPITI
    5 RND
    REST 1-3'
    1 Bottom Half Alternating Biceps Curls with Hold 10 per lato PESO: MEDIO/ALTO
    2 Alternating Hammer Curl 5-6 per lato PESO: MEDIO/ALTO
    3 Top Half Goblet Curl 10-12 PESO: MEDIO/ALTO

    CORE
    4 RND
    1 Superman Plank Ball Touch 20 PESO: BW
    2 Superman Low Back Extension 20 PESO: BW

    5RND

    Alternating Single Arm Band Curl 5 per lato PESO: ALTO

    CORE
    5 RND
    BODYWEIGHT SKULL CRUSHER WITH ALTERNATING GLUTE RAISE 10 per gamba
    PESO: CORPOREO

    GIORNO 3
    CHEST

    A.
    6X5
    BENCH PRESS BB

    B.
    4-5 RND
    Rest 1-3' per RND
    1 Incline Dumbbell Chest Press 5-8 PESO: PESANTE
    2 Decline Bench Push-Up 8 PERSO: BW
    3 Single, Single, Double Dumbbell Fly 8 sequenze PESO: A SALIRE

    C.
    4 RND
    REST 1-3'
    1 Forearm Plank Pushup with
    Single Arm Alternating Row 5 per lato PESO: BW
    2 Alternating Drop Step Band Rotation 10 PESO: ELASTICO PESANTE
    3 Single Arm Band Chest and Core Fly
    10-12 per Lato PESO: ELASTICO PESANTE

  • RestDay! Workout

    Huoltavia toimenpiteitä. Yläselkä...

  • RestDay! Workout

    Sitten alkaa viimeinen 3 viikkoinen tätä jaksoa. Tämän jälkeen lähetään porukalla samaa myskimään :)))))

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. 8-12 GHD Ab Rotations
    B. 8-12 Weighted Hip Extensions
    C. 8-12 Banded Face Pulls

  • Accessory Workout

    3rds
    B1 12-15 Front Squat w/2KBs (3s alas lasku)
    lepo 60s
    B2 12-15 "veto yläviistosta kuminauhalla kahdella kädellä"
    lepo 60s