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

  • SPCOM22122019 Workout

    A

    A. Warm Up
    5 RND
    5 Strict Pull Ups
    10 Push-Ups
    15 Air Squats

    B - forza
    S. Press
    5×4
    70% @1RM

    B1 - forza
    Bench Press
    4×8

    C. For Rep
    AMRAP 15'
    10 Clean and Jerk 60-70/40-50kg
    20 Wallball
    30 DU

    D. Lavoro opzionale
    4,000/3,600m Row at 20-25spm
    Rest 3'
    3,000/2,700m Row at 22-27spm
    Rest 3'
    2,000/1,800m Row at 25-30spm
    Rest 3'
    1,000/900m Row at 30+ spm

    D1. Forza
    Back Squat
    8 @65% +10kg
    8 @65% +15kg
    8 @65% +20kg

    D2. amrap 20'

    Row 300mt
    2 Rope Climb
    Rest 1'

    D3. For time
    5 Sets
    Max Rep Strict HSPU
    rest 2'
    Max Rep Kipping HSPU
    rest 2'
    Max time HS Hold (max 1')
    rest quanto basta

  • Superkids 10-13 v voima Strength

    Valakyykkytekniikka

    / 3 x 5 valakyykkyä

  • Run/Row/Bike conditioning Workout

    Run/Bike/Row/Ski
    45-75min. Easy aerobic pace.

  • Strength Strength

    Double db snatch 5x6

  • Superkids 10-13 v WOD Workout

    -Rintatankoon tiukkana

    3 x max reps

    -Rengaspito

    3 x max aika

    -Negatiivinen MU

    5 x 1

  • Press Strength

    Press
    2x5 @ 70%
    2x2 @ 80%
    - Then use 6 mins to find heavy 3 Rep set

  • EASYWOD 26062020 Workout

    -Hollow
    -Teräsmies
    -Kippi
    -Ilmakyykky

    WOD
    3 kierrosta
    -20 rengassoutu
    -20 boxidippi
    -20 ilmakyykky

  • SPCOM22112019 Workout

    5' BIKE
    PVC+MOBILITY

    A.

    2RND

     30" Banded Lateral Monster Walk (DX)
     30" Lateral plank (sx)
     30" Lateral plank (dx)
     20" Bulgarian Split Squat Jump (sx)

     20" Bulgarian Split Squat Jump (dx)

    rest 1'

    B.

    3RND

    Iniziare con bilanciere scarico e poi caricare a ogni set

    ohs x 5 rep

    rest 1'

    2 rnd

     Front squat x 5 rep (lavoro lento e controllato)

    rest 1' tra i set

    2rnd

     1+1 power clean + Front Squat x 5 rep

    rest 1'
     A. power clean
    Ogni 2', per 20' 10 set:

    1 -2 rep

    1) 60% of 1-RM

    2) 65% 3) 70% 4)75% 5) 80% 6)85% 7) 90% 8)95% 9-10) 98%

     B.

    wod
    10 cluster 50/35KG AUMENTARE IL CARICO A OGNI SET

     Unbroken BMU/C2B

    8 cluster

     Unbroken BMU/C2B

    6 cluster

     Unbroken BMU/C2B

    4 cluster

     Unbroken BMU/C2B

    2 cluster

     Unbroken BMU/C2B

     Time Cap: 12'

     C.

    lavoro opzionale

    C1

    3 RND
     90" MAX cal. Bike

     Rest 30"
    2' max mt Handstand Walk/ hspu kipping

    C2

    ogni 90", per 15' (5 set)di:

     1)Push-Ups x 20 rep

    2) Bent Row x 8-10 rep lento sia la fase eccentrica che concentrica

    C3

     ogni 3' per 18' (6set)

    1) 15mt Front-Racked Kettlebell Carry (32/24 kg-20/16kg)

    2) 10-15 GHD

     3) Bulgarian Split Squats x 6-8 rep per gamba+DB

  • Bench Press 3 Strength

    When going to class, if possible, perform this prior to class.
    When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

    Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
    So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.

    75% x 5
    85% x 3
    95% x 1+

  • EMOM x12 Workout

    1.) 2 Front squat
    2.) 4 Back squat

    @69%/Back squat 1RM