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

  • 7/3/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    GRT(20)
    Run 2 miles or 20:00 minutes

    Finisher
    50 crunches
    1:00 hamstring stretch

  • Dead Lift Workout

     

    Tuesday

    Focus: Warm Up to 80% 1RM Dead Lift (10-15 Minutes)

    Focus #2: 18 Minute E2MOM of:

    1 Deadlift @ 80% (Keep wgt same)

    3 Wgt Dead Hang Chin Ups (Increase wgt as able ea round)

     

    Metcon: 8 Minute AMRAP

    - 200M Run

    - 15 Russian KBS (L3 70/55, L2 55/35, L3 Scale as needed)

    - Bear Crawl from bay door to curb and back

    (In final round ea 50m of run will count as 1 rep)

     

    Score = Heaviest 3 reps of DH Chin Ups/ Rounds + Reps

  • Muscle & Power, YV2 Strength

    Wide grip Pullup 5x5 reps

  • 22.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Mave Strength

    Maastaveto 5×4 75 kg

  • Fredag 26/6 2020 Workout

    3min amrap
    Buy in: 50 DU
    5 Snatch any how 35/25kg
    10 Burpees
    3min rest
    3min amrap
    Buy in: 50 DU
    4 snatch 40/30kg
    8 Burpees
    3min rest
    3min amrap
    Buy in: 50 DU
    3 snatch 50/35kg
    6 Burpees
    3min rest
    3min amrap
    Buy in: 50 DU
    2 snatch 60/40kg
    4 Burpees
    3min rest
    3min amrap
    Buy in: 50 DU
    1 snatch 70/45kg
    2 Burpees

  • SPCOM02082019 Workout

    A
    3' DU
    poi

    Emom 12'(2 set):
    1)russian baby makers x10 rep

    2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
    3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
    4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

    5) Seated Piked Double Leg Lift x 15 rep

    6) 30"/40" di H. Position+plates
    B

    In 18' trovare 1-RM Power Clean + P. Jerk

    C

    C1
    For time:
    Run 1600mt
    20 GTO 70-60-50/50-40-35kg
    8 HSPU

    Rest 5' poi

    C2
    For time:
    Run 800mt
    20 FS (in base al carico iniziale, scalare)
    16 HSPU

    Rest 5' poi

    C3
    For time:
    Run 400mt
    20 OHS (in base al carico del FS scalare)
    24 HSPU

    D

    3 SET:
    Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

    Rest 30-45"
    Side Plank x 45" PER LATO
    Rest 30-45"
    Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

    E

    AMRAP 5' x 3
    Rest 3'
    20 thruster 50-40/35-25kg
    20 Pistols
    Max DB Box Step Overs

  • WOD 08/06/19 Workout

    WOD

    10 rounds for time:
    200mt Run
    13 Burpees Plate

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Chin Ups 5 reps
    Dive Bomber Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring L-Sit 0:30

  • 10.9.2020 WOD Workout

    Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
    7 x ( 1+1) x 70 - 80%
    Send Off 1:30