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

  • SPCOM31032020 Workout

    A.
    PVC+MOBILITY

    poi

    AMRAP 8'
    6 strict pull-up/12 row con bastone e sedie
    20 du/40su
    10 Alternating Arm DB Thruster (carico leggero)

    B.

    Strenght
    "Touch and Go” Push Jerk
    10-8-6-4-2
    Salire gradualmente al carico, poi partire con @60% e aumentare a ogni set

    C.

    WOD FOR TIME
    64 DU
    14 Thrusters 60/40KG
    7 Strict pull-up
    Rest 3'
    7 Strict pull-up
    14 Thrusters 60/40KG
    64 DU
    Rest 3'
    64 DU
    14 Thrusters 60/40KG
    7 Strict pull-up

    D.
    Skill & WORK
    EMOM
    OGNI 2' X 16'
    1) 90" MAX REP HSP (ALTERNARE I SET KIPPING/STRICT)
    2) 90" Alt. DX/SX COMPLEX ONE ARM( DB Squat Snatch + DB OHS)
    30" rest

    lavorare con un carico che permetta di scendere in squat sotto il parallelo

    E.

    OPZIONALE

    4×15 DB one arm Row

    12,8,6,4 BENT ROW BB

    5X20 sit-up+plates

  • warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toe to Bar 7 reps

  • 5 Minutes! Workout

    Warm-Up:
    3 Rounds of
    - 10 OH Squat w/PVC
    - 10 PVC Pass Through
    - 10 KB Swings
    - 10 Pull Ups

    Pre-WOD:
    - Find 1RM Snatch
    - Find 1RM OH Squat

    WOD - 5min AMRAP:
    - 10 Burpees
    - 10 T2B

    3 rounds + 7 Reps.

  • Gymnastic strength Workout

    • Death by:
    Ring Muscle 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.

  • 20 minutes Workout

    In 20 minutes perform 150 DU or 300 SU and 25 lateral burpees, then
    remaining time AMRAP:
    9 reps of SDHP (40/25kg)
    20m farmers walk (24/16kg)
    8 reps of T2B

  • 4 Minutes Workout

    WOD:
    - 4 Minutes Max Reps Bench Press (135#)
    - Rest 1 Minute
    - 4 Minutes Max Calorie Row
    - Rest 1 Minute
    - 4 Minutes Max Sit Ups

    45 Reps Bench
    72 Calories
    90 Situps

  • Mini AMRAP Workout

    In a 6 minute window:
    0-4 Max Row Cal
    4-6 Max Pull Ups
    Rest 3'
    In a 6 min window:
    0-4 Max Pistols
    4-6 Max DU
    Rest 3'
    In a 6 min window:
    0-4 Max Walking Lunges
    4-6 Max Push Up

  • Workout of the day Workout

    Strenght
    Every 2,5 min for 5 times
    5 Floor Presses @80-90% of last weeks heaviest 5 rep set.

    Accessory work
    3 rounds
    8+8 One Arm DB Bench Press
    8+8 One Leg RDL
    16 Russian KBS

    -then-

    2 rounds
    10+10 windmill
    45+45sec side plank hold

    Cool down (omatoimi ekstra)
    2-3 min light jog
    1+1 min glute strech
    1+1 min wall pec strech
    1+1 min quad strech
    1+1 min Lat strech

  • ke 23.9.2015 AMRAP 10: Push press, pistols, double unders Workout

    AMRAP in 15 minutes of:
    10 push press (moderate weight) : 40 kg
    10 pistols : skaalaus, jalka toisen takana nilkassa - kyykkyyn
    50 double unders : skaalaus 25 tuplaa ja ykkönen välissä

    ensimmäiset pp ehjänä, loput pilkkoen, oli raskas paino...

    3 täyttäkierrosta ja push pressistä 4 toistoa.

    WU:
    1000 m row

    10 min double unders harjoitus 30 s työ / 30 s lepo

    4x8 push press - nouseva paino 35 kg
    4x8 kasakkakyykky

  • AccessoryWOD Workout

    3-4 sets for quality:
    Pick one dumbbell or Kettlebell to use for all movements
    20 Single Arm DB Overhead Squat (10 reps per arm)
    10 Single Arm DB Shoulder to over head (5 reps per arm)
    20 Alternating Goblet Cossack Squat
    10 Single Arm Ring rows (5 reps per arm)