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

  • #SLACOM29052020 Workout

    W.UP
    W.UP GENERICO (VEDERE PAGINA NICHOLAS ERBINI)

    400MT RUN/ROW
    3RND
    5 STRICT PULL-UP
    10 DRAGON FLAG
    5 RING DIP
    20 -30" L-SIT

    STRENGHT
    W.UP GENERICO
    3-4RND
    Step-Up Squat Flow 60" Bodyweight (ESEGUIRE UNO SQUAT E POI UNO STEP)
    KB/ DB Goblet Squat 15
    Jump Squats 30" Bodyweight

    POI

    10X3 BACK SQUAT @60-65% 1RM

    WOD
    WOD "COBRA"
    EMOM OGNI 5' X 5 SET
    40-50 HRPU
    8-10DEVIL PRESS ONE ARM
    12-15 OHS 40KG/30KG
    MAX DU in remaining time

    Scoring:

    SKILL
    EMOM 20'
    1)5- 7 C2B
    2) 2-4 BMU

    Scoring:

    OPZIONALE
    2 RND
    200m Run/ROW
    Rest 1'
    150m Run/ROW
    Rest 2'
    100m Run/ROW
    Rest 3'

    5 ROUNDS

    REPS WEIGHT
    1 Chin Ups 8 Bodyweight
    2 DB Row 10+10
    3 Bodyweight Skull Crusher 10 Bodyweigh

    Scoring:

  • Lördag 31/7 2021 Workout

    100 DU
    30 TTB
    100 DU
    40 pull ups
    100 DU
    50 Burpees

  • 27.5.2019 Workout

    lepoja

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000/800 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000/800 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000/800 m @ 80% MHR

  • Gymnastic strength Workout

    • Death by:
    Bar 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.

  • SPCOM29122019 Workout

    A
    5' DU PVC+MOBILITY
    A. Warm Up
    50 Empty Bar Thrusters
    30 Lateral Bar Burpees

    B. FORZA
    Bench Press
    TROVARE 1RM

    B1. FORZA
    S.Press
    4×8

    C. FOR TIME
    AMRAP 1'
    Max Rep Power Snatch @60%
    Rest 3'
    AMRAP 90"
    Max Rep Power Snatch @70%
    Rest 3'
    AMRAP 2'
    Max Rep Power Snatch @80%

    D. For Time
    25 OH Squat (50/25KG)
    Row 500m
    Rest 2'
    Row 500m
    20 OH Squats 60/30KG
    Rest 2'
    15 OH Squats 65/35KG
    Row 500m
    Rest 2'
    Row 500m
    10 OH Squats 70/40KG
    E Optional Accessories

    3x 1' HS HOLD

    L-SIT
    4×30"

    Barbell Hip Thrusts
    5×20
    E2
    4 km ROW

  • 2.10.2025 RMU Prep Workout

    Strict ring muscle-up prep – 2 to 3 rounds

    3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

  • Metcon strength Workout

    4 Round not for time of:
    Double KB Front Squats 12 reps unbroken
    Double KB Push Press 12 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
    Bar Muscle Ups 8/6 reps

  • Strength Strength

    • 5-5-5 of:
    BB Front Squat
    5RM
    90% 5RM 5-5 reps

  • Punttitunti, lokakuu loppu yläkroppa Workout

    Bodaus blokki 2 vko
    A1 Pystypunnerrus käsipainoilla toistot: 6, 8, 10 ja 12
    A2 Kulmasoutu käsipainoilla toistot: 6, 8, 10 ja 12
    B1 Etunojapunnerrukset kahvoilla toistot: 4 x 10
    B2 Penkkiveto, käsipainolla, jalat boxilla toistot: 4 x 10

    Lepo: 90 - 120 sek
    Varat: 1 - 2