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

  • 29.11.2021 Workout

    5RFT

    12 Toes To Bar
    30m Double DB Farmers Carry 22,5/15kg
    21/15 Calories Echo

    12 - 18

  • 10.9.2020 WOD Workout

    Max Calories in 2 Minutes.
    Row/Bike Ergo / Echo Bike.

  • 05.11.2025 Workout

    Iisi startti. Painot tarkotuksella pienempiä, ja voi modata jos tuntuu siltä.

    Lifting

    A) Build Up to Days Technical Heavy (jätä varoja)

    B) Power Snatch E2MOM

    • 4-6x2 (DnG) @100% From Complex Weight

    Back Squat

    • 5x4 @70-75% (1s pause in bottom)

    *RIR 1-2
    *Rest 3min between sets

    Metcon

    18min AMRAP @70% Effort

    • 450m Ski
    • 15 DB Hang C&J @35lbs
    • 20 GHD
    • 50 DU

  • Kuntopiiri for quality Workout

    3 rounds for quality:

    3-6 wall climb
    3-6 dip (ring, weighted, bench etc..)
    6-12 pull-up strict/kipping
    6-12 hand release push-up
    12-24 sit-up

  • FUNCTIONAL 1.10.2022 Workout

    3 rounds:
    10 strict press
    5-10 pull up/ring row
    10+10 DB row
    -rest as needed-

  • Extra Credit 16-08-2020 Workout

    • Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    • Biphasic Lat Stretch x 60s each
    • Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Kettlebell Workout

    Amrap 10’ in Teams of 2
    Partner A) w/ double KB @24/16
    10 m Farmer’s Carry
    10 m Front Rack Carry
    10 m OH Carry
    10 m Farmer’s Carry
    Partner B) Plank

    ‘Outdoor Claudia’
    5 rounds for time
    20 Am Swing @24/16
    400 m Run
    Tc: 20 mins

  • Keskiviikko 21.7. Workout

    2 Rounds

    Every 8 min (5 min tc)
    A)

    400m run

    20 Db Front rack lunge 22,5/15kg

    200m run

    10 Db Stoh 22,5/15kg

    B)

    400m Run

    30 Db Stoh (15+15)

    200m run

    10 Db front rack lunge

  • Tiistai 17.10.23. BASIC Workout

    Warm Up
    2 rounds
    1.5 min cardio machine
    10m inch worm
    5+5 squat strech
    10 gtoh + halo
    10 goblet squats
    5+5 single arm plate press
    :40 Plank Hold
    then some mobility and movement prep

    Partner Metcon
    4 sets
    25-30 Wall ball
    25-30 KB Swings
    25-30 Box Jump
    24/30 calories of Cardio Machine
    you go I go
    Rest 2 min bwn sets

    Midbody
    3 sets
    8-10 Reverse Crunch
    16-20 ALt Leg V-ups
    8-10 Side Plank Dips R/L
    rest 1 min

  • SPCOM08042020 CESARE Workout

    Lat Smash
    youtu.be/LCEyEuMxhkI
    MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

    4 RND
    10 Calorie ROW/30 DU
    10 Single Leg KB Deadlift
    10 Push-Ups
    20 R. TWIST

    STRENGHT PL
    Deficit Deadlift
    USARE UNO RIALZO SOTTO I PIEDI
    10×3 @65%
    REST 90"

    WOD
    CON VEST O ZAINO

    AMRAP 10'
    20 CAL ROW / 15 DOWN & UP
    40 Air Squat
    20 C2B

    SKILL
    SNATCH PULL COMPLEX

    OGNI 2' X 5 SET

    1 PAUSING SNATCH DEADLIFT
    1 HIGH HANG SNATCH PULL (ALTEZZA ANCHE)
    1 HANG SNATCH PULL (GINOCCHIA)
    1 SNATCH PULL (DA TERRA)

    CARICO

    1 SET ) 50% @ 1RM SNATCH
    2 SET ) 55% @ 1RM SNATCH
    3 SET ) 60% @ 1RM SNATCH
    4 SET ) 65% @ 1RM SNATCH
    5 SET ) 70% @ 1RM SNATCH

    WOD
    PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
    LAVORANDO PER 3' E RIPOSANDO 2'
    NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
    PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

    3' On / 2' Off
    200 DU
    30 Devil Press
    35 BMU/RING
    40 W. BALL
    35 SQUAT SNATCH (40-50KG/25-35KG)
    30 Burpee Box Jump Over
    20 HSPU

    OPTIONAL
    3×10 Back Rack Split Squat 5 per lato
    4×16 L-seated db press (8+8)
    4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
    5x20 sit-up +plates