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

  • Bootcamp Workout

    Warm up
    3 rounds
    10 cal bike or row
    10 good mornings with empty barbell
    10 deadlifts with empty barbell

    Deadlift
    E2MOM x 5
    10 reps

    WOD
    Every 3:30 x 4
    9 DB thrusters
    18 calorie row

    3 rounds (not for time)
    Up and back KB farmers carry
    25 sit ups

  • WOD Workout

    16 min AMRAP
    5 Power cleans 135/95
    10 burpees
    15/12 bike or row

  • 11.2.2020 CF Workout

    Eilinen/Lepo

  • Assault Bike conditioning Workout

    50-40-30-20-10

    Assault Bike Cals
    Double Unders

    For time

  • 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

  • Gymnastic Metcon Workout

    • 4 Round of:
    Rope Climb 3 reps
    GHD Sit Ups 21 reps
    GHD Hip Exstensions 21 reps
    (Selezione la variante di Rope Climb; Standard, Legless o Standard con Vest (9/6Kg))

  • 10.7.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Extra Credit 22-05-2022 Workout

    Resisted Nasal Breathing: 15 breaths
    +
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • Fredag 23/10 2020 Workout

    Front Squat 3-3-3
    Start at 75% and build up to heavy
    After each set max reps unbroken pull ups
    +
    5 rounds
    In 2min
    250/200m row
    Amrap push ups
    2min rest