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

  • Ninjat 14-16v WOD Workout

    14 min AMRAP

    5 handstand push ups
    12 call row

  • Warm up Workout

    2 rds:
    1min. Row/Bike
    12 Lunges
    6 Push ups

    2 rds:
    6-8 DB snatch
    6-8 OH Walking lunges
    6-8 Burpees
    6-8 Clean & jerk

    • Mobility...

  • Omatoimi lämmittely Workout

  • Omatoimi lämmittely Workout

  • WOD 07/02/22 Workout

  • Endurance Workout

    • 60 Min of:
    Run
    400 m @ 60% MHR
    400 m @ 70% MHR
    400 m @ 80% MHR
    400 m @ 90% MHR

  • SPCOM11042020 CESARE Workout

    W.UP
    Floss Hips
    youtu.be/pNey4w1k2yk

    choulder to floor strectch

    Poi
    4 Rnd
    30" Free-Standing HS Hold
    10 Back Rack Jump Squat
    10 Behind the neck press
    youtu.be/CTNUIiguyqQ
    CARICO LEGGERO

    Scoring:

    Strenght WL
    W.UP
    Pausa 3" Hang Squat Snatch
    5 × 3
    Poi
    Hang Squat Snatch senza pausa
    7 × 2 @ 70-80% del tuo 1RM snatch

    Scoring:

    Strenght PL
    Back Squat

    8 Tempo Pausa Squat 3" @ 35% 1RM
    6 Tempo Down Fast Up @ 55% 1RM
    POI
    AMRAP @ 70% 1RM IN 6' MAX REP

    Scoring:

    WOD
    AMRAP 3'x 4
    10 Power Snatch 40/30kg
    20 W. BALL
    Rest 2'
    Continua da dove avevi interrotto ogni AMRAP.

    Scoring:

    SKILL
    For Time
    2 RND
    10-9-8-7-6-5-4-3-2-1 Unbroken TTB
    OGNI SET COMPLETATO
    90" HSW (PROVA LIBERO O A MURO FRONT WALL LATERALMENTE)

    Scoring:

    WOD 2
    AMRAP 16'
    10 DU/5 CAL ROW
    2 DB Box STEP OVER
    1 PULL-UP STRICT
    INCREMENTARE LE REP A GIRO CON QUESTA SEQUENZA:
    DU 15,20,25,30,35......
    ROW 5,10,15,20,25
    BOX STEP: 2,4,6,8,10...
    PULL-UP:1,2,3,4,5,6....

    Scoring:

    OPZIONALE
    TARGET: LEGS
    A
    4 RND
    Rest 1-3 Minutes Between Rounds
    REPS WEIGHT
    1) Reverse Alternating Barbell Lunge 10-12 per leg Medium Plus

    2) 3 Standing Calf Raise 15 Bodyweight

    TARGET: UPPER CHEST
    B)
    3-4 ND
    Rest 1-3 Minutes Between Rounds
    REPS WEIGHT

    1)Single, Single, Double Incline
    Dumbbell Chest Press 6 Complete Cycles Heavy

    2) Close Grip Incline Bench Push-up 15 Bodyweight

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • MAYFLY PRO TRACK Workout

    A,
    Week 6
    Clean & Jerk 2-2-2-2-2
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Every 4 mins for 20 mins do:
    12/10 Ski Erg Calories
    9 Dumbbell Deadlifts@22,5kg
    6 Dumbbell Hang Power Cleans
    3 Dumbbell Push Press
    1 Wall Walk

    Goal:
    Complete at an RPE of 6-7 (roughly 70%).

    C,
    3 rounds for quality of:
    15 Weighted Sit-ups, pick load
    Side Plank, L 20 secs/R 20 secs

  • Open 21.2 Coming Soon Workout

    Workout