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

  • Overhead Squat Strength

    For Total Load:
    5 Sets of 5

  • "Race to Randy" Workout

    Every 4 Minutes Until 75 Reps:
    1,000 Meter Bike Erg
    15 Overhead Squats

    Max Power Snatches

    Barbell: 34 / 25 kg
    Time Cap: 20 Minutes

  • No Touch Deadlift Strength

    For Total Load: 
    5 Sets of 3 

  • #LASPCLASS25052020 Workout

    PVC+MOBILITY

    Superman Plank BAG/KB Touch 3x10
    Plank Shoulder Taps 10 per lato
    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

  • RestDay! Workout

    RestDay!

  • SPCOM25032020 Workout

    A.
    5' DU 40"ON 20" OFF
    4x 20-30" Front Rack Hold (TENERE LA POSIZIONE CON CARICO LEGGERO SIA CON BB CHE CON KB )
    POI
    4 RND
    100DU / 200SU
    20 SIT-UP+PLATES
    10 Empty Bar Squat clean

    B.
    “Touch and Go” Push Jerk
    18/15/12/9

    C.
    AMRAP 8'x 2RND
    8 Hang Power Snatch
    8 Burpee Box Jump Overs
    Rest 5'

    E.

    5a. OLY – For Weight
    Every :90 for 12:00
    1 Drop Snatch (

    ) + 2" Pause OHS

    F.
    For Time
    200 j. jack
    150 Goblet Lunges
    100 W. ball (in alternativa thruster leggeri)

    G.
    AMRAP 10 '
    2-4 Unbroken Strict HSPU
    40" hollow

  • 60 min Juhannuskarkelot Workout

    Every 10min do 20 Pullups, 20 Deadlift 80/55kg, 240m run, 30 1h Dumbell Snatch 22.5/15kg

  • Main site Saturday 240727 Workout

    Every minute on the minute for 40 minutes, alternating

    • 20 step-ups
    • 5 x 50-foot recovery shuttle runs

  • Keskiviikko 8.6. Strength

    5x 2 Hang power snatch + 2 Power snatch 50-60%

  • Maanantai 13.6. Workout

    Juoksu intervallit
    3-4x 1200m (vauhti +5s 400m)
    Rest 3 min