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

  • 11/25/16 Workout

    Start up(14)
    stretch 5 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon/Metcon-comp
    open gym 4-5:30

    Make up a wod from this past week or last week, or do some strength or cardio.

    Finisher
    str/roll
    abs

  • #SLACOM15052020 Workout

    W.UP
    2rnd
    Samson Stretch 2' per lato
    Spiderman + Reach 10 per lato
    Banded Hamstring Distraction: 2' per gamba

    5' DU MAX MT ROW

    4-5 SET
    10-12 RDL to Overhead EMPTY BARBELL
    60" Continuous Alternating DB Biceps Curl 60"

    5 SET
    5 PULL-UP PRESA SUPINAZIONE

    STRENGHT WL
    A.
    Ogni 2' per 8' (4 set):
    Power Jerk + 3 Overhead Squat
    youtu.be/EkS7SYZrcF8

    B.
    Ogni 2' per 6' (3 set):
    Jerk from Split Position x 3 rep
    youtu.be/l-5-2pMheKw

    C.
    Ogni 2' per 12' (6 set):
    Split Jerk
    *Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 2 reps @ 75-80%
    *Sets 5-6 = 1 rep @ 85-90%

    5-6 rnd

    Kettlebell Low Clean Squat Complex 5-8 REP carico pesante
    Kettlebell Goblet Squat 5-8 REP carico pesante

    Back Squat
    *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85-90%
    *Set 4 – 10 reps @ 78% *Set 5 – 10 reps @ 78%
    Rest 2'

    WOD

    "TAPIR"

    FOR TIME

    4 RND
    16/12 Cal. Row
    16 alt. Kb snatch
    16 TTB
    REST 2'
    3 RND
    4 Strict HSPU
    rest 30"
    8 Kipping Hspu
    rest 60"
    12 deficit HSPU
    REST 90"

    N.B.: SCALARE IL NUMERO DELLE RIPETIZIONI IN BASE ALLE PROPRIE CAPACITA'.EVENTUALMENTE APPOGGIARE I PIEDI SU UN RIALZO, IN ALTERNATIVA NELLA VERSIONE CON DEFICIT ESEGUIRE HRPU

    REST 2'
    2 RND
    12 BMU (IN ALTERNATIVA C2B)
    24 Burpees OTB

    Scoring:

    Optional

    4 set
    Strict Pull-Up 6-8 (presa stretta)
    rest 3' prima di passare al secondo esercizio
    Alternating Hammer Curl 5-8 per braccio

    4 set
    Double Dumbbell Biceps Curl 5-8
    rest 3' prima di passare al secondo esercizio
    Chin-Ups 5 (presa larga)

  • Warmup Workout

    4-6 Sets - Warm Up and Activate
    Row 200m
    6 KB Single arm Clean and Push Press/arm
    rest walk 45sec between sets

  • Weekly update, Week 33 Workout

  • Pull up OTM 10 min Strength

    OTM 10 min
    Pull up 1 - 4 or ring pull up 1 - 4

    *You can use extra weight

  • Ninjat 14-16v Voima Strength

    3 x 1 vauhtipunnerrus + 2 x raakatyöntö + 3 x saksityöntö

  • Go For Broke Workout

    WOD:
    10 minute clock
    - 1 Mile Run
    - Max Hand Stand Push Up’s in time remaining

    Rest 5 minutes

    10 minute clock
    - 1 Mile Run
    - Max Hand Stand Push Up’s in time remaining

    Post WOD:
    Tabata Sit Ups

    Around 7.5 minutes on mile runs, and 10 Hand Stand Push Up Negative’s each round. Completed minimum 10 sit-ups for each of the 8 rounds of Tabata Sit Ups. Can honestly say, I have not run (2) consecutive miles in 20+ years ... was good check mark for this 40 something :).

  • Warm up and WOD Workout

    3:00 easy bike or row

    Barbell warm up

    Warm up C&J and TTB

    WOD
    15 power clean and jerks 155/105
    800m run
    30 TTB
    800m run
    30 TTB
    800m run
    15 Power clean and Jerks

  • A. Primer Workout

    10-8-6-4-2
    Strict Ring pullups
    Strict T2R

    2-4-6-8-10
    Strict T2R
    Strict Ring pullups

  • Superkids 10-13v Taito Strength

    -Sumo-maastaveto 5 x 7