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

  • Kotitreeni Mobility Workout

  • 12.7.2025 Dip & Pandlay Row Workout

    Alternate B1/B2

    B1. Strict dip – 3 x 5 @ RPE 8 (2 RIR), rest 1:00 before B2

    B2. Pendlay row – 3 x 8 @ RPE 8 (2 RIR), rest 2:00 before B1

  • Heavy shit Workout

    3 rounds for time

    3x thrusters UB (90% 3RM)
    6x bomber
    9x ring dips
    15x deadlift UB (thrusters weight)

    Time limit 12min

  • SPCOM14042020 Workout

    W.UP
    Tricep Smash 90"-2' per lato
    youtu.be/oZJsdNh6z18

    Mobility caviglia (Erbini video)

    puppy pose 2'
    youtu.be/pL_igjztzoc

    3 Rnd
    10 Inch Worms
    25 DU
    5 Strict Pull-Ups

    STRENGHT WL
    A
    3- 5 Rnd
    Rest 1-3' tra i rnd

    • Standing Alternating Arm Dumbbell Shoulder Press 10-12 per lato (peso medio)
      (distensione alternata partendo dalle spalle. Se si ha a disposizione un DB fare prima un lato e poi l'altro 5/6+5/6)

    • High Kettlebell Clean to Overhead Press 10-12 (peso medio)
      AFFERRARE LA KB CON ENTRAMBE LE MANI PARTENDO DA TERRA, PORTARLA AL PETTO E DISTENDERLA VERSO L'ALTO. RITORNARE POI A TERRA E RIPARTIRE CON LA REP SUCCESSIVA

    “Touch and Go” Push Jerk
    9-7-5-2
    Partire con @70% p. jerk
    aumentare il carico a ogni set.

    OPZIONALE SPALLE
    B

    3- 5 RND

    Rest 1-3 Minutes Between Rounds REPS WEIGHT

    • Barbell Shrug 16 Challenge (CON BILANCIERE) Peso medio

    • Aperture laterali con manubri 8-10 rep

    Scoring:

    CONDITIONING WOD
    500MT RUN/ROW

    POI

    5RND
    10 THRUSTER 50/35KG
    5 C2B
    10 HSPU STRICT
    5 PULL-UP
    10 W.L. BB

    REST 3'

    5RND
    5+5 DB SNATCH
    10 B. JUMP
    10 (1 DOWN&UP + 1 W.BALL)

    REST 3'

    5RND

    5+5 KB COMPLEX (HPC+P. PRESS)
    10 A. SWING
    10 R. TWIST
    10MT DX + 10MT SX ONE KB CARRY

    CASH OUT

    5X8 CURL BICIPITI BB
    5X(5+5)BULGARIAN SPLIT SQUAT BB FRONT RACK
    5X8 DRAGON FLAG

    SKILL
    Climb the Ladder x 2
    2-4-6-8-10-12… HSPU
    ESEGUI SERIE DA 2 FINO A QUANDO RIESCI AD ESEGUIRLE UNBROKEN , RAGGIUNTO IL N UMERO MASSIMO, SCENDI SEMPRE DI 2 UNBROKEN

    OPZIONALE

    4×10 Bench Press

  • Legless Afternoon 2 Workout

    Legless Afternoon 2
    Chipper:
    30 cal row
    30 deadlift (42,5 kg/ 30 kg)
    30 bar over burpee
    30 front squat (42,5 kg/ 30 kg)
    30 box over dumbbell step (22,5 kg/ 15 kg)
    30 dumbbell snatch (22,5 kg/ 15 kg)
    30 overhead stepping lunge (22,5 kg/ 15 kg)
    30 thruster (42,5 kg/ 30 kg)
    30 overhead stepping lunge (22,5 kg/ 15 kg)
    30 dumbbell snatch (22,5 kg/ 15 kg)
    30 box over dumbbell step (22,5 kg/ 15 kg)
    30 front squat (42,5 kg/ 30 kg)
    30 bar over burpee
    30 deadlift (42,5 kg/ 30 kg)
    30 cal row

    Time cap 40 minute

  • Endurance Workout

    • 60 Min of:
    Run
    400 m @ 60% MHR
    400 m @ 70% MHR
    400 m @ 80% MHR
    400 m @ 90% MHR

  • 23.1.2020 Master SM Workout

    Eilinen

  • Ahvenisjärvi vol 1 Workout

    For time:

    5 rounds:

  • SPCOM28082019 Workout

    A.
    50 du
    20 r. swing
    15 down & up
    20 s. walk
    50 du

    B.
    3 RND
    4 ROPE CLIMB + 15 HSPU

    POI

    OGNI 20" PER 2' (3 SET)
    Rope L-Hang

    Da eseguire alla rope
    Hanging Knees to Armpit

    C.
    Ogni 2' per 20' (10 set):
    Power Clean con partenza sotto le ginocchia, non appoggiato a terra
    pausa di 2" e poi partire:

    Sets 1-2 = 6 rep @ 65%
    Set 3-4 = 5 rep @ 70%
    Set 5-6 =4 rep @ 75%
    Set 7 = 3 rep @ 80%
    Set 8 = 2 rep @ 85%
    Set 9-10 = 1 rep @ 90%

    D.
    4 rnd
    DB Biceps Curl x 8 rep
    Rest 60"
    zottman curl x 8 rep
    Rest 60"

    E.
    7 rnd
    60" Rowing @ 26 s/m (cercare di mantenere questo parametro)
    Rest 30" Ogni rnd

    F.
    TEAM WOD TC: 40'
    buy in
    600mt run S.
    then
    AMRAP
    10 BURPEES TARGET S.
    20 TTB S.
    30 HPC
    40 A. SWING
    30 DB PRESS ONE ARM
    20 ALT. PISTOL SQUAT
    1000MT ROW

  • Torstai 19.10.23. BASIC Workout

    Warm Up
    3 times 40s easy/20s mod/10s fast , rest 20s bwn rounds
    then some mobility and barbell warm up for clean&jerks
    then prep for movements

    Workout of the day
    5-6 rounds for quality
    15/12 calories with machine @easy/pace
    2 clean pulls

    2 squat cleans
    2 split jerks
    4-8 Strict Pull Ups or Hardened ring row
    8-12 russian swing @16-24/24-32kg
    8-12 hollow rocks