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

  • Thursday 26th August 2021 Strength

    snatch

    Advanced: A: 5 sets of 1 halting snatch deadlift to mid thigh + 1 snatch
    B: 3*3 front squat
    Novice: 5 sets of 1 power snatch into OH squat + 2 OH squats

    workout

    20 min EMOM
    1: 7-12 heavy KB swings
    2: 7-12 heavy double KB swings

  • Sots press 7x3 (main site Thursday 200213) Strength

    Sots press 3-3-3-3-3-3-3 reps

  • Tabata Workout

    side plank r
    side plank l
    plank hold
    alt. single leg v ups

  • 15+15 min AMRAP Workout

    15+15 min AMRAP (total 30 min)

    First 15 minutes:
    AMRAP
    12 snatch 35/25kg
    12 push-up
    12 v-up
    12 push press 35/25kg

    Second 15 minutes:
    AMRAP
    240 m run
    24 lunge
    240 m run
    24 air squat

    Result is total reps/rounds

  • for quality Workout

    4-5 rds
    3 rope climbs
    20m suitcase carry R
    20m suitcase carry L
    10-20 hand release push up
    rest 1min btw rnds

  • ERG Endurance Workout

    60 Minutes, In Teams of 3:
    Assault Bike + Ski Erg
    Accumulate max calories on both machines
    2 Members Work, 1 Rests
    Rotate every :30

  • Gymnastic Complex Workout

    For Time:
    50/40 Calorie Row
    40/30 Calorie Ski Erg
    30/20 Calorie Assault Bike

    Every 1:30, to include the 0:00:
    5 Toes to Bar
    3 CTB Pull-Ups
    1 Bar Muscle-Up
    3 CTB Pull-Ups
    1 Bar Muscle-Up

  • for time Workout

    3rds
    500m row
    12 s2oh 50/35kg

  • 4rds Workout

    c2b 20-25-10-5
    burpee box jump over 10
    run 2 rds käytävä

  • #SLACOM15052020 Workout

    W.UP
    2rnd
    Samson Stretch 2' per lato
    Spiderman + Reach 10 per lato
    Banded Hamstring Distraction: 2' per gamba

    5' DU MAX MT ROW

    4-5 SET
    10-12 RDL to Overhead EMPTY BARBELL
    60" Continuous Alternating DB Biceps Curl 60"

    5 SET
    5 PULL-UP PRESA SUPINAZIONE

    STRENGHT WL
    A.
    Ogni 2' per 8' (4 set):
    Power Jerk + 3 Overhead Squat
    youtu.be/EkS7SYZrcF8

    B.
    Ogni 2' per 6' (3 set):
    Jerk from Split Position x 3 rep
    youtu.be/l-5-2pMheKw

    C.
    Ogni 2' per 12' (6 set):
    Split Jerk
    *Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 2 reps @ 75-80%
    *Sets 5-6 = 1 rep @ 85-90%

    5-6 rnd

    Kettlebell Low Clean Squat Complex 5-8 REP carico pesante
    Kettlebell Goblet Squat 5-8 REP carico pesante

    Back Squat
    *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85-90%
    *Set 4 – 10 reps @ 78% *Set 5 – 10 reps @ 78%
    Rest 2'

    WOD

    "TAPIR"

    FOR TIME

    4 RND
    16/12 Cal. Row
    16 alt. Kb snatch
    16 TTB
    REST 2'
    3 RND
    4 Strict HSPU
    rest 30"
    8 Kipping Hspu
    rest 60"
    12 deficit HSPU
    REST 90"

    N.B.: SCALARE IL NUMERO DELLE RIPETIZIONI IN BASE ALLE PROPRIE CAPACITA'.EVENTUALMENTE APPOGGIARE I PIEDI SU UN RIALZO, IN ALTERNATIVA NELLA VERSIONE CON DEFICIT ESEGUIRE HRPU

    REST 2'
    2 RND
    12 BMU (IN ALTERNATIVA C2B)
    24 Burpees OTB

    Scoring:

    Optional

    4 set
    Strict Pull-Up 6-8 (presa stretta)
    rest 3' prima di passare al secondo esercizio
    Alternating Hammer Curl 5-8 per braccio

    4 set
    Double Dumbbell Biceps Curl 5-8
    rest 3' prima di passare al secondo esercizio
    Chin-Ups 5 (presa larga)