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

  • 15.3.2020 Workout

    Squat clean + 2 x front squat + jerk

    8 x (1+2+1)x70-85%

  • Extra Credit 29-11-2020 Workout

    Resisted Nasal Breathing: 15 breaths.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • HOME WOD 30 Workout

    WARM UP
    10 min cardio

    WORKOUT
    Pump friday

    5 rounds for quality

    20 bicep curls. Change to other variations every round.
    20 tricep pull downs with band
    20 delt flys. Change to other variations every round.
    60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

    REST 60 sec after every round
    Use heaviest weights possible.
    COOL DOWN

    10min light stretching and foam rolling. Relax and recover.

  • Endurance Workout

    • 45 Min of:
    Assault Bike
    1000 m @ 60% MHR
    500 m @ 80% MHR
    1000 m @ 70% MHR
    500 m @ 90% MHR

  • Warm up and strength Workout

    Tabata bike or row
    (0:20 on 0:10 off x 8)

    Abs
    E3MOM x 4
    25 sit ups or leg lifts
    60 bicycle crunches
    Plank hold until 2:40

  • #SLACOM13052020 Workout

    W.UP
    ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

    40" GTOH with plate
    30" Burpee to Plate
    10 Calorie Row
    30" Burpee to plate
    40" GTOH with plat

    4-5
    Rest 1 Minute Between Rounds

    Side Plank Rotational Press 8-10 per lato

    Alternating Single Arm Superman Extensions 10 per lato

    SNATCH

    EMOM ogni 2' per 3 set 6'
    Snatch Press from Receiving x 5 rep

    EMOM ogni 2' per 5 set 10'
    Snatch Push Press + 2 Overhead Squat

    EMOM ogni 2' per 12 set 24'
    Snatch senza staccare i piedi da terra

    *Sets 1-2 = @ 65% of 1-RM Snatch
    *Sets 3-4 = @ 70% of 1-RM Snatch
    *Sets 5-7 = @ 75% of 1-RM Snatch
    *Sets 8-10 = @ 80% of 1-RM Snatch
    *Sets 11-12 = @ 85% of 1-RM Snatch

    WOD
    "ELF OWL"
    AMRAP 5' x 4 set WITH VEST
    5 Strict ring dip
    10cal/Row
    5 Push Press 50-60/35-45
    10 HRPU
    Rest 2'
    Continuare da dove si era interrotto a ogni intervallo.

    CONDITIONING
    4 RND
    250MT RUN ROW
    12 Lateral Box Jump Overs
    Rest 2'

  • 23.12.2019 Wittman, salin ohjelmoinnissa Workout

    "Wittman"
    Seven rounds for time of:
    24/16kg Kettlebell swing, 15 reps
    42,5/30kg Power clean, 15 reps
    15 Box jumps, 24"/20" box

  • FUNCTIONAL 20.11.2021 Workout

    AMRAP 15 (Teams of two, split reps anyhow)

    40 cal row/bike
    30 DB squat (one or two DB)
    40 cal row/bike
    30 One arm devil's press
    40 cal row/bike
    30 One arm DB push press

  • Home Workout Workout

    5 Rounds For Time:
    Run 200m
    20m Handstand Walk
    14 Pistols

    PISTOL options
    • Pistols to a Target/With Support (Band/Box)
    • Weighted or unweighted Step Back Reverse Lunges
    • Weighted or unweighted Box Step ups
    (light weight - this is a gymnastic movement)