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

  • 23.2.2026 2 Rounds ( Strength ) Workout

    2 Rounds @ 2-3 RIR
    8-12/side DB external rotations
    8-12 DB pullovers
    8-12 Prone Y-raises

  • Weightlifting Workout

    A: Squat Jerk Technique
    B: Power Jerk + squat jerk + jerk
    C: Emom: Snatch doubles leader (increase weight every minutes)

  • WOD Workout

    With a running clock
    0:00-10:00
    1000/800m row
    75 dubs or 150 singles
    50 DB push press 40/30

    Rest remaining time

    10:00-20:00
    800m run
    75 dubs or 150 singles
    50 WB sit ups 20/14

    Rest remaining time

    20:00-30:00
    2400m/1600m bike
    75 dubs or 150 singles
    50 alternating DB snatches 40/30

  • 6.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 19.8.2019 Workout

    Sittempä palaudutaan.

    Salin Deload treenejä ja hierontaa.

  • DAVIDE & SIMONE #LA057 PROG. WEEK 4 Workout

    A.
    BACK, BICEPS & CORE

    3 RND

    Rest 1-3' Tra Rnd

    1) Military Grip Pull-Up Flow
    (5 bottom half, 5 top half, 5 full) PESO: Bodyweight

    2) Plank Shoulder Taps 20 PESO: Bodyweight

    B.
    BACK & CORE
    4 RND

    Rest 1-3' Tra Rnd

    1) Parallel Grip Pullup 8 PESO: Bodyweight
    2) Horizontal Band Pull 15: Elastico medio

    C.
    BACK & BICEPS

    4 RND

    Rest 1-3' Tra Rnd

    1) Top Half Chin-up 8-10 Bodyweight
    2) Alternating Biceps Curl con Top Hold 5-8 per lato PESO: MEDIO/ALTO

    D.
    BACK & BICEPS

    4 RND

    Rest 1-3' Tra Rnd

    1) Close Grip Seated Cable Row 10-12 ELASTICO: PESANTE
    2 ) Alternating Bottom Half Hammer Curl con Hold 5-8 per lato PESO: pesante
    3) Lateral Band Step Biceps Curl 5 per lato ELASTICO: PESANTE

  • 18.10.2020 WOD Workout

    "The Chief"
    AMRAP in 3 minutes
    3 Power Cleans 60/42,5kg
    6 Push-Ups
    9 Air Squats
    Then Rest 1 minute
    Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

  • Home Workout Workout

    100 strict hspu for time
    Every time you break
    20 Air squats and 20 sit ups

    Scale hspu to push ups

  • Omatoimi lämmittely Workout

  • SPCOM30032020 Workout

    A.
    Mobility+PVC

    W.up
    2rnd
    2' Wall Squat
    90" H. Hold
    60" H.position + plates
    Poi
    3 Rnd
    10 Horizontal Ring Row
    20 push-up
    10 Lateral Bar Burpees over KB
    10+10 KB Hang Power Clean

    B.

    Strenght WL
    W.Up
    partite con @30% e arrivare @60%
    poi iniziare i set

    Squat Clean
    6×5 @60%
    Drop and Reset NO Unbroken
    Rest 90" tra i set

    C.
    FOR TIME
    15-12-9-6
    C2B/
    Power Snatch 40-50/25-35kg

    D.
    CONDITIONING - For rep
    4 rnd
    AMRAP 3'
    Max DU
    AMRAP 2'
    BB Front rack
    AMRAP 1'
    Sit Up+Plates
    Rest 2'

    E.
    OPZIONALE
    V-Up Complex 3×10

    Pistol 4×16 (8 per lato)