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

  • Backsquat 5xmax reps Strength

    5 max reps /3min

  • Nanorosso 17.11.20 Workout

    For time
    800m run
    25 thrusters 42.5kg
    25 ctb
    800m run
    25 ohs 42.5kg
    25 ttb
    800m run
    25 front squat 42.5kg
    25 pull up

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then

    2 sets
    1:30 cardio machine
    10+10 single leg RDL
    10+10 upright row
    10+10 half kneeling press
    10 scapula Pull ups
    10 kipping movement

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 high hang muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance

  • 4/1/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    WRK(20)
    Complete the following for 20:00 minutes
    12 kettlebell/dumbbell swings(choose load)
    12 breakdancers
    12 tricep overhead extensions
    6 squat jumps w/three second descent

    Finisher
    50 bicycles
    1:00 pigeon per side

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1-2 min v-sit strech
    1+1 min tricep streching

  • SyncCrossFit Workout

    Part A For Time in teams of 4:
    From 0:00 - 15:00
    -200 syncro wall balls with 2 medballs, each team
    members must do 50 wall balls
    (After every 10 syncro wall balls every team members
    complete 5 syncro burbees). Wall balls 9kg/6kg
    Score: Time/Reps

    Part B Lifting score (overall result) in teams of 4:
    From 15:00 - 35:00
    - Lifting complex (1 Power clean + 1 Front Squat + 1 Stoh)
    Team has 2 barbells, 2 team members can lift at same
    time
    Score: Overall weight (each team members best lift)

  • 4.6.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Metcon Workout

    • For Time:
    Row 1000 m
    GHD Sit Ups 50 reps
    One-Arm DB Squat Snatch (22.5-30/15-17.5Kg) 25 reps

  • SPCOM18032020 Workout

    A.
    PVC+MOBILITY
    3 Rnd
    Skip 20" on 10" off per 2 set
    20 Empty Bar OHS
    30" Wall sit

    B.
    H. power snatch+OHS
    10 COMPLEX
    Rest 1'
    8 COMPLEX
    Rest 1'
    6 COMPLEX
    Rest 1'
    4 COMPLEX

    C.

    For Time
    100 DU /200SU
    42 TOE TO TOUCH
    21 HSPU / PIKE PUSH UP
    36 TOE TO TOUCH
    18 HSPU / PIKE PUSH UP
    30 TOE TO TOUCH
    15 HSPU / PIKE PUSH UP
    100 DU /200SU
    30 TOE TO TOUCH
    15 HSPU
    36 TOE TO TOUCH
    18 HSPU
    42 TOE TO TOUCH
    21 HSPU
    100 DU /200SU

    D.
    3 Rnd
    10mt (accumulare) bear walk
    30" m. climb
    10mt (accumulare) bear walk
    40" affondi in diagonale con DB o KB (una per lato e braccia distese)

    E.
    EMOM ogni 3'
    21 A. Swing
    20 DU /40 SU
    10 burpees Target (la cornice della porta potrebbe andar bene)
    Continuare fino a quando stai nei 3'

    F.
    Rnd 1-3

    3×10 Back Extensions
    4×15 S. press
    5×20 Push Up in deficit

  • Tisdag 27/7 2021 Strength

    Bench press 5x5
    +
    Strict pull ups 3xMax
    +
    Db Shoulder flys 3xMax
    +
    Cable or banded triceps push downs 3xMax