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

  • Back squat waves 9. Strength

    3x3 @92%
    3x2 @94%
    3x1 @96-98%%

    Rest as needed btw sets.

  • #SLACOM28042020 Workout

    W.UP
    UP DOG: 2'
    Bnded shoulder distraction: 2'
    BARBELL FOREARM STRETCH: 2'
    PVC
    3 RND
    10 CAL. ROW/30 DU
    10 (5+5) RDL KB Deadlifts ONE LEG
    10 (5+5) BURPEES ONE LEG

    STRENGHT W.L.
    “Touch and Go” Push Press
    3×10 @70%

    SPALLE
    VEDERE COMPLEX APERTURE LATERALI PUBBLICATO IERI SU INSTAGRAM (LUCA/SLY TEAM)

    Scoring:

    CONDITIONING
    "CROCODILE"
    A)
    3' ROW/RUN MAX EFFORT
    6RND
    5 P. SNATCH
    5 BJO
    INCREMENTARE DI 5 REP A GIRO

    CASH OUT
    5' MAX BMU
    3' MAX DU
    3' MAX BURPEES
    5' MAX HSW

    SPALLE

    1 Dumbbell Shrugs 5x5-8 Heavy
    2 Rear Delt Raises 5x10-12 Medium Plus

    Scoring:

    SKILL
    OGNI 90" PER 12'
    1 Drop Snatch + 2 Pause OHS

  • Frida's Workout #1 Workout

    20 seconds on, 10 seconds off
    1 Round

    Pushups
    Squat Jumps
    Up & Down Plank
    Jump Lunges
    Tricep Dips
    Mountain Climbers
    Inchworms With Jump
    Tabletop Toe Touch

  • Batman Workout

    For time:
    1 to 10
    Deadlift (100 kg/ 70 kg)
    10 to 1
    Pull up

    Time cap 25 minute

  • IRON1 Strength

    EMOM12
    1 Power clean + 1 Hang power clean + 1 Hang squat clean
    - Start with empty barbell and build to heavy.

  • 3.5.2019 Workout

    Hupsut piti korvata pressillä ja pistoolikyykyt yhellä jalalla alas ja kahella ylös.

  • accessory Workout

    4 rounds for quality
    12 alt. box set up @ 2x 22.5/15kg
    24 ghd sit up
    12 1-leg RDL @ 2x 32/20kg
    8 HSPU open standards
    - rest as needed

  • Thruster 100 Workout

    Aikaa vastaan. For time.
    100x Thruster 30/40kg

  • Box P 02-05-2020 Workout

    METCON
    AMRAP 8:00
    8 Wall balls (20, 14)
    8 USA Swing (53, 35)
    Rest 60s

    Rest 60s before moving to next AMRAP

    AMRAP 8:00
    8 Wall balls
    8 T2B
    Rest 60s.

    Rest 60s before moving to next AMRAP

    AMRAP 8:00
    8 Wall balls
    8 Hand Release Push-ups
    Rest 60s.

    Rest 60s before moving to next AMRAP

    AMRAP 10 at a slow pace on your own:
    45s light Jog
    45s light row
    45s light bike

    EXTRA CREDIT
    Choose between completing 100 total reps of:
    - Double Leg Banded Leg Curls
    or
    - Banded Pull-throughs

  • CF Teens 14-16v Voima Workout

    Voimatempaus + vauhtipunnerrusniskan takaa 5 x 3 + 3