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

  • 5/20/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    WRK(16)
    Complete the following every minute on the minute:
    Even minutes
    2 burpees
    4 alternating dumbbell ground to overhead
    6 sit ups

    Odd minutes
    200m row/100m run

    Repeat for 16:00 minutes.

    Finisher
    30 rtw
    1:00 pigeon per side

  • Kettlebell Workout

    5 rounds
    5-5 Snatch+Tempo Press
    5-5 Renegade Row
    10 Diamond Push-up

    Wod

    Team of 2
    300 Am Swing / Partner: Plank/
    Tc: 15’

  • Main site Wednesday 210324 Workout

    Complete as many rounds as possible in 10 minutes of

    • 50 double-unders
    • 100-m farmers carry

    ♀ 35-lb. DBs ♂ 50-lb. DBs

  • #SLACOM25042020 Workout

    W.UP
    Banded shouldder distraction: 1-2'
    Banded Tricep stretch: 1' per lato
    Banded hamstring pull-down: 1-2' lato

    4 RND
    5 Strict Pull Ups
    10 OHS Empty Bar
    5 Tall Box Jump

    STRENGHT WL
    Warm Up
    Pause Low Hang Position Squat Snatch
    6×3
    POI
    (sotto il ginocchio) Hang Squat Snatch
    6×3 @70% 1 RM

    STRENGHT PL
    Back Squat
    warm-up:
    8 Tempo Pause Squats @40%
    6 Tempo Down Fast Up @60%

    AMRAP 6'
    MAX REP @75% (no tempo)

    WOD
    "COW"
    AMRAP 20'

    7 DL HEAVY
    14 BURPEES FACING
    7 C2B
    14 (7+7) WL DB ONE ARM

    SKILL
    15-18'
    HSW

    CONDITIONING
    EMOM
    OGNI 4' PER 4

    10 CAL ROW/RUN
    10 DB SNATCH
    10 BJO
    10 RING DIP

  • 5/21/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    RCVR(25)
    walk, run, jog, bike

    Finisher
    50 flutter kicks
    1:00 IT stretch

  • Superkids 10-13 v WOD Workout

    12 min AMRAP of Cindy

    5 pull ups
    10 push ups
    15 air squats

  • Rest day Workout

    50 min massage

  • Superkids 10-13 Workout

    Saksityöntö telineestä

    5 x 5

  • 5/18/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    WRK(25)
    Complete the following every 5:00 x5 rounds
    16 s/a dumbbell hang to overhead
    100m run
    12 bridged dumbbell chest press
    100m run
    8 body builders

    Finisher
    50 flutter kicks
    1:00 hamstring stretch

  • WOD 09/06/20 Workout

    AMRAP 12'
    ASCENDING +1

    TOES TO BAR
    PUSH PRESS 60/40