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

  • RestDay! Workout

    RestDay!

  • deadlift box jump Workout

    2 rounds of
    5 deadlift 90kg
    10 Box jump 75cm
    then
    2 rounds of
    10 deadlift 75 kg
    15 Box Jump 60cm
    then
    2 rounds of
    15 deadlift 50kg
    20 box jump 50cm

  • AccessoryWOD Workout

    5 sets:
    100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
    10 strict Knees to elbows
    10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Roikunta, lankku ja pituusloikka haaste

    7min amrap
    joukkueena tai kaverin kanssa kerää metrejä koneella

  • Weekly update, Week 28 Workout

  • Main site Monday 220725 Workout

    4 rounds for time of

  • SPCOM22072019 Workout

    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    2 rnd (una Kettlebell heavy)
    6 One Arm Kettlebell Swing
    6 Front-Racked Kettlebell Reverse Lunges
    6 Front-Racked Kettlebell Cossack Squats
    6 Single-Arm Kettlebell Press
    6 Kettlebell Windmills*
    Rest 60" ogni rnd


    B

    EMOM 2' per 10' (5 sets):
    (2 Power Clean + 1 P.Jerk) x 1 rep

    Set 1-2 = @ 75% 1-RM Power Clean 6 REP.
    Set 3-4 = @ 80% 1-RM Power Clean 4 REP.
    Set 5 = @ 85% 1-RM Power Clean 2 REP.

    C

    EMOM al minuto 7 set TOT 21'
    1) 15/10 Cal. Bike
    2) 6 DB Box Step-Overs (1 DB da 25/15kg)
    3) 20-30 DU+ 8-10 TTB

    REST 3'

    2RND For Time
    15/10 Cal. Bike
    6 DB Box Step-Overs (1 DB da 25/15kg)
    20-30 DU
    10 TTB

    REST 10'

    3 Rounds
    10 BMU
    14 STOH 70-60/40-35KG
    16 Bar Facing Burpees

    D

    3RND:
    GHD HIP EXT. WITH OVERHEAD "Y" con DB x 8 rep
    Rest 60"
    Ab-Wheel Rollouts con BB x 6 reps
    Rest 60"
    Tall Kneeling Palloff Press x 10 rep
    Rest 60"

    video esecuzione:
    GHD HIP EXT. WITH OVERHEAD "Y" con DB

    Ab-Wheel Rollouts

    Tall Kneeling Palloff Press x 10 rep

    E

    Ginnastica volume
    10/5 Strict Pull Ups
    20/15 Pull Ups
    30/20 Chest to Bar
    20/15Pull Ups
    10/5 Strict Pull Ups

  • Metcon Workout

    28 Min E7MOM (ogni 7 min X 4 volte) of:
    Assault Bike 15/12 Kcal sprint
    Bar Muscle Ups 8 reps
    BB Power Snatch (60/40Kg) 8 reps
    Assault Bike 15/12 Kcal sprint
    Scala eventualmente le reps sui BMU per tenere il passo.

  • 1.1.2020 Workout

    Netflix & chill

    (ulkoilu)

  • warm up Workout

    4 Sets - Focus on control of each movement - move slow and deliberately

    6-8 Half Kneeling Bottom Up KB Press/arm
    rest 30sec
    12 Lateral Band Walks
    rest 30sec
    12 Scapular Push Ups on Elbows
    rest 60sec