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

  • Recovery WOD Workout

    For time:
    Row 5K @ easy-moderate pace

  • 2 Rep Back Squat Strength

    Build up to max 2 Rep back squat

  • MIÉRCOLES 14 SEPTIEMBRE Workout

    WOD:

    • 1Km Carrera
    • 15 Flexiones
    • 15 Fondos de Brazos
    • 15 Abs Oblicuo Derecho
    • 15 Abs Oblicuo Izquierdo

    COMPLETAR 5 RPNDAS AFAP ( LO MÁS RÁPIDO POSIBLE).

  • SPCOM13122019 Workout

    A.Warm Up
    5 Rnd
    10 Jump squat
    5 Burpee Pull Ups
    10 DB snatch

    B. Forza
    Strict Press
    5×5 @1RM

    B1. Forza
    Bench Press
    3×10

    C . For Time
    CON VEST
    80DU
    40 W.Lunges DB one arm
    20 Burpee C2B
    40 W.Lunges DB one arm
    80DU

    D. Forza
    Back Squat
    10 @65% +5kg
    10 @65% +10kg
    10 @65% +15kg

    E. For Time
    3 Rnd
    12,9,6
    Squat Snatch 50/35kg
    Box Jump Over

    F. Skill
    HS Walk 15' di lavoro
    in alternativa
    HSPU lavorare in strict o con deficit

  • Over and Out Workout

    For time

    20 Power Snatches (115/85)
    20 Burpee CTB Pull-Ups
    20 Overhead Squats (115/85)
    20 Burpee CTB Pull-Ups
    20 Squat Snatches (115/85)

    PU Bar 6″ Above Max Reach

    KILOS 52/38

  • WOD + Assesory work Workout

    AMRAP 15:00
    Right arm Overhead DB walking lunge (length of gym) 50/35
    8 burpees
    Left Arm overhead DB walking lunge (length of gym)
    8 chest to bar pull-ups

    Assesory Work
    NOT FOR TIME
    3 rounds
    Banded good mornings 15-20 reps
    Weighted Glute bridge (with barbell) 8-10 reps

  • OPEN 21.3 Workout

    • Julkaistaan perjantaina.

  • Tiistai WOD Workout

    Handstand walk practice (20min):
    Shoulder activation
    Shoulder blade push up
    Wall walk
    HS walk with partner

    2 rounds / spot
    60sec on 30sec off
    Bike / Row
    Wall ball
    Box jump
    Double under

  • Gymnastics + strength Strength

    75 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - Box 2 x 10
    - BTCB singles x 10
    - KS+BCTB 3 x 5+5

    2.Strength
    A. Bench press 8 RM

    B. 3x6 @ 8 RM

    C. 3 sets:
    8 Barbell Prone row - 30 35 35 kg
    15 Banded tricep extension

  • Superkids 10-13v omatoimi Workout

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    Tee tukevalla penkillä joka alkava min x 12

    Pariton minuutti: 10 dippiä
    Parillinen minuutti: 10 sek L-sit pito