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

  • Accessory wod Workout

    • 4 Sets of:
    One-Arm KB Z Press 10 reps/side unbroken

    1:00 rest
    Double KB Front Rack Walking Lunges 30 reps unbroken
    1:00 rest
    One-Arm KB Row 10 reps/side unbroken
    1:00 rest
    Double KB Split Stance RDL 10 reps/side unbroken

    1:00 rest
    (Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

  • Gymnastic metcon Workout

    • 10 Round of:
    Strict Ring Muscle Ups 1-4 reps unbroken oppure Strict C2B Pull Ups 2-8 reps
    Row 250 m
    1:00 rest each round

  • TBW Workout

    You know it

  • AMRAP 10 minutes Workout

    10 Min AMRAP

    Thrusters (70% 1RM)- 2reps
    KB Swings- 10reps
    Medball Slams- 10reps

  • Metcon strength Workout

    • 4 Sets of:
    Double KB Farmer Carry (2X32/24Kg) max distance unbroken
    Rest as need each sets

  • Friday 01/19/18 Workout

    Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 10:00am so there will be no early morning class (5:15am).

  • Superkids 10-13 v WOD Workout

    5 kierrosta

    10 leukaa
    8 superhyvä vala-askelkyykky + valakyykky
    6 täydellistä punnerrusta

  • Superkids 7-9 v Taito Workout

    -Hollowpito
    -Mittarimatopito
    -PEP
    -Käsilläseisonta

    -Skinthecat
    -Rengaspidot 3 x 5-10 sekunttia

  • Day 33.4 Workout

    3x10 Seal row

  • AccessoryWOD Workout

    For Quality:

    10-9-8-7..1 Reps of:

    Strict Pull-ups

    Strict Handstand Push-ups

    Strict TTB

    To scale this do 10-8-6-4-2 rep scheme

    Sub Ring rows for Pull-ups

    Sub Seated DB press for strict HSPU

    Sub V-ups or abmat sit-ups for TTB