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

  • Strengh Strength

    Box step up 4x10-10
    Handstand walk/hold practice

  • Weight Lifting Strength

    CNJ 5x1
    Clean pull 4x2
    Front squat 5x4

  • "Base Camp" Workout

    AMRAP 15:
    1 Round of "Strict Cindy"
    1 Barbell Clean and Jerk 70/50
    1 Round of "Strict Cindy"
    2 Barbell Clean and Jerks 70/50
    1 Round of "Strict Cindy"
    3 Barbell Clean and Jerks 70/50
    ...
    Add (1) Barbell Clean and Jerks Per Round

  • SPCOM07042020 CESARE GHIO 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 Double Unders
    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)

    Scoring:

    SKILL
    15'
    Pratica HSW
    4X40" HOLLOW POSITION CON DISCO
    3X30 HOLLOW ROCK
    - LAVORARE A MURO E LIBERO
    - A MURO FRONT FACE

    Scoring:

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

    OPZIONALE
    EMOM

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

    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

  • Conditioning Workout

    IN PAIRS / YGIG

    AMRAP 24

    100 Wall Ball 9/6kg
    100 Double Under
    100 Kbs 24/16kg

    Split the reps anyway

  • CFC NLA - Livetreeni 7/4/20 klo 18:00 Workout

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  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Wide-grip Pull Ups 5 reps
    Strict Handstand Push Ups 5-7 reps
    Pistol Squats 10 reps
    Toes to Bar 7 reps

  • Bench press Strength

    OTM 10 min
    Bench press x 4

    Weight 60 - 70 % 1 RM

  • SPCOM07082019 Workout

    A.

    4rnd x 40” on 20” off di DU

    B.
    Back Squat:
    Set 1 – 5 reps @ 55%
    Set 2 – 3 reps @ 65%
    Set 3 – 1 rep @ 75%
    Set 4 – 1 rep @ 85%
    Set 5 – 1 rep @ 90%
    Set 6 – 1 rep @ 95%
    Set 7 – 1 rep @ 100%

    C.
    2 rnd
    max rep:
    90” di Strict HSPU
    Rest 30”
    60” di Strict HSPU
    Rest 30”
    30” di Strict HSPU

    D.
    3 Rnd
    10 KB Sumo Deadlift
    10 Ghd back Extensions
    10 S. Press
    Run 200mt

    E.

    5 Rnd
    10 Burpee Box Jump Over
    20/15 Calorie Ski
    10 Burpee Box Jump Over
    Rest 2”

    F.
    Workout classe Endurance

  • 12/14/20 Workout

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

    WRK(27)
    WRK 7:00 Rest 2:00 x3
    5 db lunge-sters(left lunge + right lunge + thruster)
    10 step ups
    5 hand release burpees
    10 sit ups

    Finisher
    50 bicycles
    1:00 samson