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

  • Take a walk! Workout

    5 rounds:
    Row 1k
    200m Farmer Carry
    50m Waiter walk (L)
    50m Waiter walk (R)

  • Metcon Workout

    • For Time:
    C2B Pull Ups 30/20 reps
    Assault Bike 1000 m
    BB Overhead Squats (60/40Kg) 15 reps
    Assault Bike 1000 m
    BB Overhead Squats (60/40Kg) 15 reps
    Assault Bike 1000 m
    C2B Pull Ups 30/20 reps

  • Accessory wod Workout

    • 3 Round not for time of:
    Double KB Floor Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR
    Double KB Row 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR

  • Fitness Workout

    A.
    A.
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
    (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    Strict Toes to Bar x 5-8 reps @ 3111

    B.
    Every 4 minutes, for 20 minutes (5 sets):
    Row 500 Meters
    40 Double-Unders
    20 Push-Ups

    Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

  • WL + Barbell cycling Workout

    muscle clean + non contact power clean practice

    7' AMRAP
    3 power clean
    3 frontsquat
    6 push up

  • Gymnastic strength Workout

    • Death by:
    Strict Handstand Push Ups
    1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
    al tempo.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 45 min
    Upper body strength x 1
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 45 min
    Avg. 2700 kcal/day

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video

    Perfect Stretch video

  • SPCOM10092019 Workout

    A.

    2 rnd
    1k Bike
    15 Banded Good Morning
    15 DOUBLE DB PRESS
    PVC+MOBILITY

    B.

    AMRAP 10'
    10 DB SNATCH
    15 DB Box Step over
    200mt run

    C.

    Back Squat
    Set 1 – 5 rep @ 65-70%
    Set 2 – 3 rep @ 75-80%
    Set 3 – 1 rep @ 85-90%
    Rest 2-3'
    poi
    Ogni 2' per 14' (7set)
    Back Squat x 2 rep @ 95%
    ogni set 20" skip

    D.

    3rnd
    60" Dmb Front Squats 22,5/15kg
    Rest 30"
    60" C2B
    Rest 30"
    60" Push-Press 22,5/15kg
    Rest 30"
    60" TTB
    Rest 30"
    60" Assault Bike
    Rest 60"

    E.

    AMRAP 15'
    9 HPC
    6 HSPU
    3 Rope Climb

  • 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))