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

  • 13.04.2016 - EMOM Workout

    EMOM Conditioning

    Every 2' for 16'

    0' - 2' Cal Row (23 - 30)
    2' - 4' Burpees (23 - 30)
    4' - 6' Box Jump (23 - 30)
    6' - 8' Strict Ring Dips (23 - 30)
    .......

  • back squat Strength

    10x3
    75kg

  • #SLACOM05052020 Workout

    W.UP
    PIKE STRETCH: 2' HOLD
    BARBELL THORACIC EXTENSION: 2'
    CHIL'S POSE ON BOX: 2'

    4-5 RND
    Rear Delt Raises 12-15
    REST 1-2' TRA I RND
    Alternating Single Leg RDL Row 10-12 per leg
    REST 1-2' TRA I RND

    4-6 RND
    REST 1-2' TRA I RND
    PULL-UP PRESEA STRETTA 10-12

    Renegade Row Burpee Biceps Curl COMPLETARE 5 SEQUENZE

    STRENGT PL
    ENDERTON FRONT SQUAT COMPLEX X1REP

    (3" IN PAUSE AT THE BOTTOM + DOUBLE BOUNCE + FRONT SQUAT REGOLARE)
    VEDERE VIDEO
    youtu.be/qfSTyM5PkB8

    SET1-3: 1 REP @85% 1RM COMPLEX
    SET2 4-5 : 1 REP @90% 1RM COMPLEX

    WOD
    "RED PANDA"
    AMRAP 20'

    500MT ROW/500MT RUN
    THEN
    AMRAP 20'
    8 THRUSTER HEAVY
    10 DB BOX STEP OVER
    12 DEVIL PRESS ONE ARM
    10 TTB
    8 RING DIP

    Scoring:

    CONDITIONING & SKILL
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanente
    Rest 2'
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanentee

    Optional

    4-5 SET
    1 Strict Pull-up 5
    2 Double DB Biceps Curl 10-12
    3 Alternating Hammer Curl 5-8 HEAVY

  • Metcon Workout

    • For quality:
    One-Arm KB Swing Snatch (32/25Kg) 40-60 reps (10/side)
    Double KB Clean & Jerk (2X24/16Kg) 20-30 reps
    Accumulate le reps lavorando di qualità.

  • RTS PL plan - mesocycle 3 - DL #6 Strength

    #Strength
    3 @ 8; 1/2 repeat of:

    • BB deadlift

  • Snatch (barbell club) Strength

    8x1 @ 85%

  • 4.5.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout

    Box-kyykky 5x5x60%
    Raaka Rinnalleveto 3x3
    Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
    Kelkkaa palauttavana 10-20 työntöä

  • WOD 26/04/22 ENDURANCE Workout

  • 19.10.2018 Workout

    Lepo/väliin jäänyt

  • Superkids 7-9 v WOD Workout

    Chipper:

    12 burpeeta
    12 wallball sumo mave
    12 selälleen burpeeta
    12 KB sumo mave
    12 burpeeta jokatoinen selälleen joka toinen vatsalleen
    12 sumo mave tangolla