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

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Wide-grip Pull Ups 5 reps
    Strict Handstand Push Ups 5-7 reps
    Pistol Squats 10 reps
    Toes to Bar 7 reps

  • Warm up Workout

  • Conditioning Workout

    Partner wod
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up / rx+ 5 bar mu
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal : 3+ rounds in AMRAP

  • HSW Conditioning Workout

    500m Ski Erg
    15m Hand Stand Walk
    400m Ski Erg
    15m HSW
    300m Ski Erg
    15m HSW
    200m Ski Erg
    15m HSW
    100m Ski Erg
    15m HSW

  • Push press and split jerk Strength

    Push press and split jerk

    Push press + Split jerk (Build to heavy 3+1 for the day)

  • Olympic Lifting 05-04-2021 Strength

    Power Clean
    1RM in 7-10 sets. Rest 1:00-2:00

  • #SLACOM26042020 Workout

    w.up
    Mobility spalla: nicolas instagram
    PVC
    2RND
    30 seconds of Downward Dog Stretch
    30 seconds of Divebomber Push-ups
    30 seconds of Inchworms
    30 seconds of Reverse Snow Angels

    EMOM 9' 3 SET
    1) 12 DB Hang clean and Jerk
    2) Run/ROW 100m
    3.) 12 Empty bar Front Squat

    Scoring:

    STRENGHT WL
    EMOM
    OGNI 3'per 15' (5 sets):
    (Power Clean + Hang Power Clean + P. Jerk) x 2 rep

    Set 1-3 = @ 70% of 1-RM Power Clean
    Set 4-5 = @ 75% of 1-RM Power Clean

    Scoring:

    CONDITIONING
    For Time
    "TURTLE"
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m
    60 PULL-UP
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m

    Scoring:

    SKILL
    15' LAVORO PER HSPU STRICT
    LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

    Scoring:

    LAVORO AGGIUNTIVO
    TARGET: LEGS & CORE
    4 RND
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

    2 Reverse Bodyweight Power Lunge 20 per gamba

    TARGET: LEGS & CORE
    4 rnd
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Wall Sit 45"
    2 DB Golblet Squat 45"
    3 DBStanding Calf Raise 45"

    Scoring:

  • “Clear the Air” Workout

    AMRAP 13:
    40 Air Squats
    300m/250m Row
    20 Power Snatches (75/55)

  • Bring it! Workout

    21-15-9
    Snatch 40/30kg
    T2B
    Bar over burpee

    12-9-6
    Snatch 60/40kg
    T2B
    Bar over burpee

    9-6-3
    Snatch 70/50kg
    Ring MU
    Bar over burpee

    Time cap 27 Mins

    Change the weights yourself and any style of snatch.

  • 3.6.2020 Workout

    DEATH BY “…”

    AMRAP:

    Choose 1 movement; Push-ups, Air Squats, or Burpees

    Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.

    Go until you can’t complete the required reps in a minute