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

  • SPCOM17092019 Workout

    A

    Warm up mobility 10’ 

    20 rotazioni pvc and lat., 15 spinte and reverse pvc 10, 10 divebomber, 

    3 round 40”wall t-spine, 20 banded pull 

    B

    Strict Press + push Press + push jerk :
    6 + 6 + 6  rest 2'
    5 + 6 + 5
    4 + 5 + 5
    3 + 5 + 4
    2 + 4 + 4
    70 % del massimale di strict Press e tenere per tutte le rep.

    C1

    WEIGHLIFTING 

    6x6 squat jump (50% Jerk) dal rak (focus sullo slancio delle spalle) Rest 90”

    Split jerk dal rak:

    5 rep 55% Rest 90”

    4 rep 65% Rest 90”

    3 rep 75% Rest 90”

    2 rep 85% Rest 90”

    1 rep 95% Rest 90”

    1 rep 105% Rest 90”

    Every 30” x 4’ Clean&jerk 80-85% rm

    C2

    GYMNASTICS 

    5x5 Pull up tenuta 2” in top e 2” in discesa

    Rest 90”

    Immediatamente dopo

    3’ Max rep c2b

    C3

    ENDURANCE 

    Tabata di Bike Rest 2” tabata di Du 

    D

    WOD1

    3 RND
    60" Dmb Front Squats 25KG/15kg
    Rest 30"
    60" C2B
    Rest 30"
    60" DOUBLE DMB Push-Press 22,5/15kg
    Rest 30"
    60" TTB
    Rest 30"
    60" Assault Bike
    Rest 60"

    E

    WOD 2

    AMRAP 15'
    9 HPC (60-50KG/40-35KG)
    6 HSPU (STRICT/KIPPING)
    3 Rope Climb

  • Extra credit Workout

    As many rounds as possible in 6 minutes

    • X-Band Walks x 10 steps each direction
    • Banded Double Leg Curls x 25 reps
    • Landmine Twist or Russian Twists x 30 Reps

  • Weekly update, Week 48 Workout

  • Thursday Warm Up Workout

    Warm Up
    3 times with some cardio machine
    40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
    same cardio machine all time.
    then barbell warm up 2 rounds
    5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
    rest 30-45 sec bwn
    then barbell warm up 2 rounds
    3 high hang power snatch + 3 snatch balance
    rest 30-45 sec bwn
    then take 2 sets for warm up sets for squat snatches before hitting workout sets

  • Superkids 10-13 v ja ninjat 14-16 v voima Strength

    Harjoitellaan
    -ilmakyykky / 3 x 5 superhidas kyykky

    -Etukyykky 3 x 7

  • Push and pull 2 Workout

    4-5 rounds

    2 bench press
    Rest 90 sec
    2 pull-ups

    Max weight

  • Aerobic capacity 300 Workout

    Friday 13th April 2018

    Aerobic Capacity

    Run 3 sets of (3 x600m)

    Rest 40 second between reps, 5 minutes rest between sets

  • 3-22-17 Workout

    WORKOUT:

    5/3/1/10:
    Bench Press
    Front Squat
    Kettlebell Bench Press

    WORKOUT:

    5 rounds of:
    6 x Deadlift
    12 x Hand Release Push Ups
    24 x Sit Ups
    48 x Jump Rope Singles
    300 M Run

  • Seitsemän kertaa seitsemän Workout

    7 kierrosta aikaa vastaan

    7 x maastaveto 100/70
    7 x boxihyppy
    7 x thrusters 55/40
    7 x burpee
    7 x takakyykky 70/50
    7 x hyppyleuka

  • 19.6.2026 Push-Press & Row Workout

    Alternate A1 / A2

    A1. Push press,rest 1:30 before A2
    3 x 5 @ 78-83%
    1 x 5+ @ 78-83%

    A2. Kroc row – 3 to 4 x 6-8/side @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

    – Do your first set @ or around 78%1RM push press, then build up within the percentage range if you can over the remaining sets
    – The final set is 6 or more reps @ the same weight or heavier than your previous set