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

  • EASYWOD 15112019 Strength

    Maastaveto tempausotteella,

    5 x 5

  • RestDay! Workout

    RestDay!

  • Strength Strength

    Emom10' 3Power snatch

  • Monday Warm up Workout

    Warm up
    1:00 Rowing
    1:00 Ski Erg or 5 reps of inch worm with push ups
    1:00 AB / Bike Erg
    Do some short streching after 3 min easy pace part
    then
    second round with :45 work and moderate pace
    and do some more streching and start wod

  • Strength Workout

    Superset
    4 sets alternating;

    10/arm x Single Arm DB Floor Press
    Rest 1:00
    10/arm x Alternating KB Gorilla Row
    Rest 1:00

  • Death By Calorie Row Workout

    For Total Calories:
    Minute 1: 1 Calorie Row
    Minute 2: 2 Calorie Row
    Minute 3: 3 Calorie Row
    Minute 4: 4 Calorie Row
    ...
    Add 1 Calorie Every Minute.

  • Strength 17-06-2020 Workout

    Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • SPCOM27032020 Workout

    A.
    Warm up

    PVC+MOBILITY

    15 EMPTY BARBELL
    15 Box Jump
    10 Inch Worm
    15 Box Jump
    10 30 DU
    15 Banded Good Morning/ EMPTY BARBELL

    3 Rounds
    40"
    Hollow Hold+PLATES
    SQUAT HOLD
    Glute Bridges + Pullover KB

    B.
    Stenght WL (a)
    Squat Clean & P. JERK
    6×5
    Drop and Reset (non unbroken)

    Coaches Notes :Lavorare sul movimento
    Partire con bilanciere scarico ed eseguire 2 serie

    C.

    SKILL
    2 RND
    AMRAP 90''
    dx. Arm KB/DB Snatch
    AMRAP 90"
    sx Arm KB/DB Snatch
    Rest 2' (1' max rep v-up)

    Coaches Notes : Preferibilemnte lavorare con KB

    D.

    WOD
    OGNI 5' X 4 SET
    6 C2B
    12 Bar Facing Burpees
    10 HSPU/PIKE PUSH -UP
    50DU/100SU

    Lavoro Opzionale

    4×8-10 dip + carico OPPURE push-up close grip
    4×12-15 french press/ DIP su sedia
    5×20 R. Twist con KB

  • 12.10.2024 Movement capacity Workout

    Today’s movement tests will be a challenging combo. Make sure to rest sufficiently between the movements.

    – Rest as wanted but at least 3:00 between movement tests –
    — You can do these tests in any order you prefer —