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

  • WOD 28/07/20 Workout

    15-9-3
    PUSH PRESS 60/40 40/25
    BURPEES OVER THE BAR
    REST 1'
    21-15-9
    PUSH PRESS
    BURPEES OVER THE BAR
    DOUBLE KB CLEAN 2× 22.5/16 16/12
    REST 1'
    27-21-15
    PUSH PRESS
    BURPEES OVER THE BAR
    DOUBLE KB CLEAN
    PULL UP

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Clean & Jerk 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Pause 3 secs at just below the knee for each rep.

    B,
    3 rounds for time of:
    Run, 400 m
    10 Dumbbell Thrusters @2x32/22,5kg
    5 Ring Muscle-ups

    Goal: sub 12 mins

    C,
    4 rounds for quality of:
    10 Hip Extensions, pick load
    10 Weighted Sit-ups, pick load
    Row, 300 m

    Add weight to the hip extension if possible- athlete choice on the weight for the sit-ups. If you are looking for "more" today push the pace on the row. If not, use it as active recovery between each round.

    D,
    3 rounds for quality of:
    15 Y-T-Ws
    10-15 reps each position
    Use Crossover Symmetry, mini bands or small plates.

  • #SLACOM25052020 Workout

    W:up
    W.Up
    Couch Stretch : 2' youtube.com/watch?v=kbId9zYgoFQ
    Walkouts: 2'
    Butterfly Stretch: 2'

    Superman Plank Ball Touch 4-5x10
    poi

    10-8-6
    Strict Pull-Ups
    Ring dip
    20-16-12
    KB Goblet Squats
    Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
    TTB Strict (INN ALT. TOE TO TOUCH)

    STRENGHT
    Dumbbell or BB Bent Row 4-5 x12-15

    Straight Arm Band Pulldown 5x15 Heavy Band

    8rnd

    (2 squat clean + 4 front squat)

    rest 90"

    WOD
    "KANGAROO"
    10 rnd
    10 cal. row
    10 Hang Power Snatch 35-40/25-30kg
    10 Box jump

    Scoring:

    SKILL
    HSW

    DRILLS:
    D1. 6 set
    2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
    Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
    a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
    passo
    D2. Totalizzare 10 pull over
    Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
    (instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

    Scoring:

    OPZIONALE
    3 RND
    Run
    0:30 Hard
    3:30 Moderate
    2:00 Easy
    1:00 Walk

    5 RND
    Rest 1-2' TRA I RND

    Dumbbell Close Grip Pullover 12-15
    Plank Shoulder Taps 10 per arm Bodyweight

    Alternating Hammer Curl 5 X 5-6 per arm

  • 20.3.2020 warm up. Workout

    10 minuuttia laadukasta lämppätreeniä

    2 wall climb
    10 good morning
    10 goblet squats
    20 jumping jacks
    20 alternating v ups

    (http://

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  • Walking lunges, wall balls and box jumps (main site Monday 200316) Workout

    4 rounds for time of

    • 50-ft. walking lunge
    • 30 wall-ball shots
    • 30 box jumps

    ♀ 20-in. box ♂ 24-in. box

  • Ninjat 14-16 v vatsat Workout

    6 min AMRAP

    6 slamball burpee
    8 tuck ups
    8 vino tuck up
    8 vino tuck up
    20 vatsalla lumienkeli

  • Extra Credit 19-08-2023 Workout

    OPTIONAL COOL DOWN
    1-2 ROUNDS FOR QUALITY
    100m Walk
    10 Cat/Cows
    10 Alt. Bird Dogs
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-

  • “Pump Fake” Workout

    10-9-8-7-6-5-4-3-2-1:
    Strict Pull-ups
    Dumbbell Bench Press (50/35)’s

    After Each Set:
    100 Meter Farmers Carry (50/35)’s

    Kilos: (22.5/15)

  • Endurance WOD Workout

    12 minutes run

    ...into

    10 rounds:
    6 burpees
    20 walking lunges (10+10)

    ...into

    12 minutes run

  • Practice SLIPS for 10 minutes Workout

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