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

  • WOD Workout

    AMRAP 14:00
    1 Clean and jerk* 155/105
    10 TTB
    30 dubs

    *C&J reps go up by 1 each round

  • Conditioning Workout

    Teams of 2!

    AMRAP 12mins
    30 Box Jumps @60/50cm
    150 Double Unders
    30 Wall Balls 9/6kg

    Rest 2 mins

    AMRAP 12mins
    30 DB Hang Power Cleans @22,5/15kg
    150 Walking Lunges
    30 DB Push Press @22,5kg/15kg

    Rest 2 mins

    AMRAP 12 mins
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @32/24kg

    *One person works. Split as desired.

  • Dynaaminen liikkuvuus/hallinta harjoitus Workout

    45min:

    10 Kasakkakyykky
    10/10 Yhden jalan pallof press
    10 Jeffersson curl
    10 Lonkan aktivointi 90/90
    10 Kepinpyöritys maaten
    10 Rintarangan kierto kyykystä

  • Kotitreeni Mobility Workout

  • 14.6.2023 "Holleyman" Wodilla Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots, 9/6kg
    3 Handstand push-ups
    100/70kg Power clean, 1 rep
    TC 35

  • 2/10/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(27)
    WRK 12:00 REST 3:00 WRK 12:00
    100m run
    10 dumbbell ground to overhead
    100m run
    20m overhead walking lunge or front rack
    100m run
    30 bicycles

    Finisher
    30 round the world
    1:00 butterfly stretch

  • Avovesi Workout

    Avovesi

  • Kotitreeni Mobility Workout

  • SPCOM14042020 CESARE 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)

    • Lateral Raise Series 10 full, double arm raises
      then
      8-10 single arm holds per side
      then
      5 full, double arm raises
      PESO MEDIO

    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

    3×10 Bench Press

    4×60" Plank

    5×60" GOBLET SQUAT HOLD

    Scoring:

  • OHS Smolov Week 12 Day 2 Strength

    1 x 3 (70%)
    1 x 3 (80%)
    4 x 3 (95%)

    Percentage from 1RM