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

  • SPCOM11032020 Workout

    A.
    20 PVC Pass throughs
    Poi
    4 Rnd
    Run 100m/100DU/200SU
    10 Slow Air Squat
    10 Empty Bar Push Press
    10 sit-up+carico (Disco, KB, zaino zavorrato)

    B.
    Back Squat
    4×12-15

    C.
    For Time
    con vest o zaino zavorrato
    30 Burpee Box Jump
    10 pull-up (20 TRX)
    25 Burpee Box Jump Overs
    10 pull-up (20 TRX)
    20 Burpee Box Jump Over
    10 pull-up (20 TRX)
    15 Burpee Box Jump Over
    10 pull-up (20 TRX)
    10 Burpee Box Jump Over
    10 pull-up (20 TRX)

    D.
    For Rep
    5 Set x max rep Deficit HSPU/pike push up
    rest 1' tra i set

    E.
    3 RND
    3×15 HRPU (Pausa 3" in posizione distesa)

    4x20 l-seated kb/db press

    4x30" L-Sit Hold (usando due sedie)

  • 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

  • Jouluaatto Workout

    Jos treenasit niin mitä teit?

  • Hearty Monday Workout

    Strength / Skill:
    5x4 Back Squat @ 80% 1RM

    WOD:
    20min AMRAP of the following movements
    400M Run
    20 Box Jumps
    20 Toes To Bar
    20 HSPU

  • 10 Rounds Workout

    10 Rounds
    5 pull up ub
    15 shoulder tap ub

    Everytime breaking a set -> 10 cal assault bike

  • 7/28/20 Workout

    Warm up(10)
    100m run
    10 high knees
    10 jax
    10 plank taps
    10 big arm circles
    10 cross body crunch
    10 push ups
    100m run

    WRK(20)
    WRK 3:00 REST 1:00 x5
    10 body builders
    100m run

    Finisher
    50 double crunch
    1:00 samson stretch

  • Hard routine + SHSPU Strength

    140 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    2.Strength
    Deadlift
    5x3 @ RPE 8

    3.Metcon
    A. AMRAP8:
    6 Power snatches @ light weight - 25 kg
    30 Double unders
    - Reps: 8 rounds
    - HR: 177/187
    Rest to full recovery

    B. For time:
    30 Cal Ski-erg
    30 Single arm Devils press @ medium weight - 35 lbs
    30 Cal Bike
    - Time: 7.20
    - HR: 179/189

    4.SHSPU day 2
    A. 2 rounds of:
    - KN' SCAPULA PUSH UP x 10
    - SINGLE LEG DEADBUG x 20s / side

    B. 2 sets of:
    - FIN PUSH UP x 6

    C. 1 set of:
    - SERRATUS LEANS x 60s

    D. HSPU - BOX
    6 sets of:
    - (KNEELING) BOX HSPU NEGATIVE x 1 (8s down)
    Rest 75s between each set

    5.Core
    Tabata hollow/arch hold

  • 2The Cinco 1" Workout

    For time:
    Three rounds of:
    5 Deadlifts (100 / 80 kg)
    5 weighted One-legged squats, left leg (20 / 16 kg KB)
    5 weighted One-legged squats, right leg (20 / 16 kg KB)
    Then,
    1 Minute Handstand

  • Practice SLIPS for 10 minutes Workout

    Scales, L-sits, Inversion (handstands), Planks, and Stretching (SLIPS)

  • 1/12/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 side lunge
    20 walking front kicks
    10 pik n grass

    WRK(18)
    WRK for 18:00 minutes
    30 hvy jump rope
    20 pop ups(sit to a box, chair, etc and jump up)
    10 sit ups
    5 renegade row(push up, row, push up, row w/db)

    Finisher
    30 round the world
    15 arm circles front and back
    1:00 quad stretch