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

  • weightlifting strength Strength

    • (1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-
    (1+1+1+1)-(1+1+1+1) of:
    BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat
    Use 95% of load (Heavy) used last week.

  • SPCOM07042020 Workout

    W.UP
    MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
    PVC+MOBILITY
    AMRAP 7'
    10 Hang Power Clean and Jerk EMPTY BB
    20 DU
    30" Wall Sit
    40" CRUNCH

    STRENGHT WL
    “Touch and Go” Push Jerk
    10-8-6-2
    ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

    Scoring:

    FOR TIME
    4 RND
    12 empty BB FRONT SQUAT
    9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
    Rest 30" TRA I RND

    REST 3'

    21-15-9
    STRICT HSPU
    STRICT RING DIP (VEST O SOVRACCARICO)
    HRPU (VEST O SOVRACCARICO)

    EMOM

    OGNI 5' PER 4 SET
    500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
    100 DU

    WOD
    AMRAP 15'
    6 Power Clean 75-80kg/40-50kg
    9 Lateral Bar Burpees
    12 Pull-up

    OPZIONALE

    LAVORO BRACCIA:
    6 SET REST 90" TRA I SET
    5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

    8 REP SINGLE ARM DI CURL X LATO
    PER UN TOTALE DI 5 SET
    NO REST TRA I LATI
    REST 90" TRA I SET

  • Warm up Workout

    2 rounds
    2:00 ergo
    5 russian baby makers
    5 wall squats
    :20 Wall climb hold
    :20 Hip thrust hold with straight body
    :20 hanging from bar
    then clean warm up with barbell, 2 rounds
    3 power cleans + 3 front squats + 3 push jerk
    rest 30 sec

  • WOD Workout

    Location: Wofford Benjo
    Uniform: Winter APFU and a water source
    Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm Up
    Jog down and back
    Frankenstein’s down and back
    Lunge half court and jog the rest ( X2)
    High knees down and back
    200 meter run

    Workout
    Downtown Run 3 miles - Wofford College
    AGR groups
    A - 7: 30 pace
    B - 8:30 pace
    C – 9:30-10

    Core Work :
    60 sec plank hold
    30 sec 6 inches
    30 sec rest
    Repeat 2X

    Cool Down
    Cadet lead PRT

  • Warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Monday Warm up Workout

    Warm Up
    3 rounds
    1:00 cardio (add speed each round)
    3+3 lunge elbow strech
    3 inch worm with push up
    5 dynamic squat strech
    5 deadlifts
    5 shoulder press
    5 back squats

  • 8.10.2021 PK ( Wod ) Workout

    AMRAP 18 With Partner
    Row 21/15 Calories
    10m Hanstand Walk / 5 Wall Climb
    12 Wallball 20/14p
    IGYG

  • Lördag 27/6 2020 Workout

    “Partner Frelen”
    400m partner run
    42 KB swings 24/16kg
    42 Thrusters 42,5/30kg
    42 Pull ups
    400m partner run
    30 KB swings
    30 Thrusters
    30 Pull ups
    400m partner run
    18 KB swings
    18 Thrusters
    18 Pull ups

  • WOD 06/11/21 Workout

    FOR TIME T.C. 20'
    M: 2000/1500 MT ROW OR 120/90 CAL BIKE
    W: 1500/1300 MT ROW OR 90/75 CAL BIKE
    THEN 3 ROUND OF:
    30 DU OR 60 SU
    20 DOUBLE DB THRUSTER 2× 22.5/25 - 15/10
    10 BOX JUMP OVER

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes