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

  • Live training #21 Workout

    Warm up 1:
    5+5 Albatross
    10 Shoulder push up
    5+5 Spiderman
    8 min

    Warm up 2:
    5+5 Scorpion
    10 Sit up
    5+5 Lunge + rotation
    8 min

    Set 1:
    15 KB Swing
    10 Push up
    20 Russian twist
    8 min

    Set 2:
    20 H2H Swing
    10 Dips
    15 Leg lifts
    8 min

    Set 3:
    20 Lunges
    20 Shoulder taps
    20 One leg v-up
    8 min

    Set 4:
    5 Bar over Burpees
    10 Skating jumps
    20 Mountain climber
    8 min

  • Live Training #21 Workout

    Warm up 1:
    5+5 Albatross
    10 Shoulder push up
    5+5 Spiderman
    8 min

    Warm up 2:
    5+5 Scorpion
    10 Sit up
    5+5 Lunge + rotation
    8 min

    Set 1:
    15 KB Swing
    10 Push up
    20 Russian twist
    8 min

    Set 2:
    20 H2H Swing
    10 Dips
    15 Leg lifts
    8 min

    Set 3:
    20 Lunges
    20 Shoulder taps
    20 One leg v-up
    8 min

    Set 4:
    5 Bar over Burpees
    10 Skating jumps
    20 Mountain climber
    8 min

  • Live training #21 Workout

    Warm up 1:
    5+5 Albatross
    10 Shoulder push up
    5+5 Spiderman
    8 min

    Warm up 2:
    5+5 Scorpion
    10 Sit up
    5+5 Lunge + rotation
    8 min

    Set 1:
    15 KB Swing
    10 Push up
    20 Russian twist
    8 min

    Set 2:
    20 H2H Swing
    10 Dips
    15 Leg lifts
    8 min

    Set 3:
    20 Lunges
    20 Shoulder taps
    20 One leg v-up
    8 min

    Set 4:
    5 Bar over Burpees
    10 Skating jumps
    20 Mountain climber
    8 min

  • SPCOM08042020 Workout

    A.
    Lat Smash
    youtu.be/LCEyEuMxhkI
    MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

    4 RND
    30 DU
    10 Single Leg KB Deadlift
    10 Push-Ups
    20 R. TWIST

    B.
    STRENGHT PL
    Deficit Deadlift
    USARE UNO RIALZO SOTTO I PIEDI
    10×3 @65%
    REST 90"

    C.
    WOD
    CON VEST O ZAINO

    AMRAP 10'
    20 CAL ROW / 15 DOWN & UP
    40 Air Squat
    20 C2B

    D.

    WOD
    PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
    LAVORANDO PER 3' E RIPOSANDO 2'
    NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
    PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

    3' On / 2' Off
    200 DU
    30 Devil Press
    35 BMU/RING
    40 W. BALL
    35 SQUAT SNATCH (40-50KG/25-35KG)
    30 Burpee Box Jump Over
    20 HSPU

    E.
    OPTIONAL
    3×10 Back Rack Split Squat 5 per lato
    4×16 L-seated db press (8+8)
    4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
    5x20 sit-up +plates

  • Arm blast Workout

    Working in pairs 4/5 Rounds
    A. 10 floor flys 2x15/10kg
    B. 10 bicep curls 30/20kg
    C. 10 skull crushers

    YGIG after each movement

  • Muscle & Power, AV1 Strength

    Front squat 4 RM, then 3 – 2 – 1 reps @ same weight

  • SPCOM08042020 CESARE Workout

    Lat Smash
    youtu.be/LCEyEuMxhkI
    MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

    4 RND
    10 Calorie ROW/30 DU
    10 Single Leg KB Deadlift
    10 Push-Ups
    20 R. TWIST

    STRENGHT PL
    Deficit Deadlift
    USARE UNO RIALZO SOTTO I PIEDI
    10×3 @65%
    REST 90"

    WOD
    CON VEST O ZAINO

    AMRAP 10'
    20 CAL ROW / 15 DOWN & UP
    40 Air Squat
    20 C2B

    SKILL
    SNATCH PULL COMPLEX

    OGNI 2' X 5 SET

    1 PAUSING SNATCH DEADLIFT
    1 HIGH HANG SNATCH PULL (ALTEZZA ANCHE)
    1 HANG SNATCH PULL (GINOCCHIA)
    1 SNATCH PULL (DA TERRA)

    CARICO

    1 SET ) 50% @ 1RM SNATCH
    2 SET ) 55% @ 1RM SNATCH
    3 SET ) 60% @ 1RM SNATCH
    4 SET ) 65% @ 1RM SNATCH
    5 SET ) 70% @ 1RM SNATCH

    WOD
    PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
    LAVORANDO PER 3' E RIPOSANDO 2'
    NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
    PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

    3' On / 2' Off
    200 DU
    30 Devil Press
    35 BMU/RING
    40 W. BALL
    35 SQUAT SNATCH (40-50KG/25-35KG)
    30 Burpee Box Jump Over
    20 HSPU

    OPTIONAL
    3×10 Back Rack Split Squat 5 per lato
    4×16 L-seated db press (8+8)
    4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
    5x20 sit-up +plates

  • NO.5 Workout

    amrap 5
    50 Goblet Squad
    Burpees
    *rest 2minute

    amrap 5.2
    50 Sit Up
    Kettlebell swing
    *rest 2minutes

    amrap 5.3
    50 Reverse Alternating Goblet Lunges
    Box jump
    *rest 2minute

    amrap 5.4
    50 Single Arm Thruster (25 each hand)
    Ring Row

    imposible be posible

  • Pull-ups, push-ups & DB Squat snatches Workout

    "Metcon (reps)

    AMRAP in 15 minutes of:
    6 Strict pull-ups
    8 DB hang squat snatches, alt. arms
    12 Push-ups
    8 DB hang squat snatches, alt. arms

    M: 22,5kg N: 15kg DB"

    "Harjoituksen tarkoitus on kehittää voimakestävyyttä ja perusvoimaa. Vaikka harjoitus on AMRAP, niin tavoitellaan harjoituksessa putkeen tehtyjä sarjoja, joissa on hyvä tuntuma työskentelevissä lihaksissa.

    Hyvin onnistunut harjoitus tuntuu siltä, että olet hengästynyt, hieman hapoilla sekä uupunut/“piipussa” kaikesta tiukasta tekemisestä.

    Leuat voit räätälöidä tehtäväksi kuminauhan kanssa tai rengassoutuina. Rengassouduissa tee toistoa 8kappaletta, mutta panosta hitaaseen alaslaskuun, jotta hermotus lihaksissa kasvaisi. "

  • Bootcamp Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toe touches
    Toy soldiers
    Duck walk
    Spider-Man lunge

    Core strength
    100 sit ups

    E2MOM 30 bicycle crunches

    WOD
    Double tabata
    0:40 on 0:20 rest
    EMOM 30:00
    Min 1: row calories
    Min 2: KBS
    Min 3: air squats
    Min 4: bike calories
    Min 5: sit ups