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

  • Weight Lifting Strength

    Power snatch 6x1
    Clean+2Jerk 4sets
    BSQ 5x3

  • OFF-SITE WORKOUT - Push-ups Workout

    For time:

    120 Push-ups
    *12 Towel pulls everytime you take a break

    WARM-UP:
    2-3 rounds
    5 Push-up to downward dog
    10 Thoracic rotation

  • Conditioning Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP

  • Warm up Workout

    2x
    4-6 cal Bike / Row
    4-6 C2B
    4-6 Thruster

  • 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

  • Saturday Madness Workout

    Partner Workout

    0:00 - 8:00
    7 DB Devils Press @2x15/10kg
    10 No Push-up Burpees

    10:00 - 18:00
    Farmer Carry x 60m - heavy, but fast!

    20:00 - 28:00
    Row /Bike/Ski x 10 cals!

    *One partner completes a full round

  • Box P 15-04-2020 Workout

    CONDITIONING
    For time with a partner:
    "Buy-in"
    1 Mile Medball Run (20, 14)
    "Karen + Isabel"
    150 Wall balls (20, 14)
    30 Power Snatches (135, 95)
    "Cash-out"
    1 Mile Run (no medball)
    *One person works. Split as desired.
    - Goal: Start slow and build to a challenging but sustainable pace for the duration.

    30:00 Time Cap

    EXTRA CREDIT
    1a) Ring Support: 3 x 10-20s. Rest 20s.
    1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.

    **COOLDOWN
    **Biphasic Lat Stretch x 60s each side.

  • 3:2 A and B Workout

    Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
    A.
    20/15 Cal Row
    15 DB Thrusters 22.5/15kg
    Max bar over burpees
    B.
    100 Double Unders (1:20 max time)
    15 Pull ups
    DB snatch 22.5kg/15kg

    Alternate hands on the DB.
    Score is burpees + snatches
    Scale double unders to ~1:20 of skipping. Singles 250

  • Deadlift Strength

    5 x 5

  • 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