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

  • Conditioning Workout

    5x 4 mins , 1 min REST
    AMRAP
    8 DB snatch (4/4) @22,5/15kg
    8 Box jump over
    8 DB Cl & Jerk (4/4)
    8 Push up
    Goal: 3+ rounds each interval

  • 10.3.2020 CF Workout

    Eilinen/Lepo

  • Recovery WOD Workout

    For 40 mins running clock
    0:00-20:00 assault bike @ easy pace
    E2MOM 10 alternating DB snatch 40/25#

    21:00- 40:00 row @ easy pace
    E2MOM 10 box step ups

  • Bodyweight Workout

    Pull ups- EMOM 12min
    3-5 reps

    8 min AMRAP
    6 inch worm
    10 Hand Release Push Ups
    5 Pull-ups

  • Partner Workout. Outside Workout

    In Pairs working together;
    40 Sandbag or DB clean 40/20kg
    40 single dB push press 22.5/15kg
    (Change and work at the same time)
    800m Run together

    24 Min AMRAP;

    Find a good spot outside if possible.

  • 11.2.2024 The Chief: Workout

    5 Rounds of a 3-minute AMRAP:

    3 power cleans
    6 push-ups
    9 air squats

    *rest 1 minute btw

  • SPCOM12112019 Workout

    A.
    5' DU SUDDIVISI IN
    40" ON
    20" OFF

    3' BIKE

    PVC+MOBILITY

    B.

    empty bar:

    Overhead Squat
    2 x 6-8 rep

    rest 2' poi

    Front squat

    2x6-8 rep

    rest 2' poi

    Front squat in mezza accosciata con movimento lento

    2x6-8 rep

    C.
    emom ogni 2' per 10 set (20')
    complex

    Hang Clean + Clean + Jerk

    Incrementare il carico ogni set

    B.
    emom ogni 2' per 10 set (20')
    50 du
    8 c&j
    partenza 50% @1rm c&j
    incrementare il carico ogni set

    C.
    3 rnd
    DB Press one arm x 8 Rep per lato
    Rest 90"
    DB Hammer Curl x 10 reps

    D.

    4RND

    20/15 Cal. Bike
    20 GHD
    8 power clean (70-60/45-35kg)
    40mt KB F. Carry

    rest 60" tra i set

    Lavoro opzionale
    6 rnd
    500/400mt Row
    15 Burpees Over the Row

  • 12/17/20 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 knee grab
    20 jax
    10 alternating samson

    WRK(20)
    WRK 3:00 Rest 1:00 x5
    100m run
    5 push ups
    5 russian kettlebell/dumbbell/sandbag swing
    5 tricep overhead extension

    Finisher
    50 double crunch
    1:00 chest opener

  • 7/9/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(20)
    WRK for 20:00 mins-record reps
    25 burpees
    50 air squats or goblet(choose weight)
    25 push ups
    50 body weight lunge or goblet(choose weight)
    25 jing jangs(5yd shuttle runs)
    50 sit ups
    25 jing jangs(5yd shuttle)
    50 body weight lunge or goblet(choose weight)
    25 push ups
    50 air squats or goblet(choose weight)
    25 burpees

    Finisher
    100 bicycles
    1:00 samson stretch

  • Wednesday Cool down Workout

    2-3 min light cardio
    1-2 min glute smash with roller
    1-2 min pigeon pose strech (each side)
    2+2 min banded bully