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

  • Fredag 13/1 2017 Workout

    A:
    C&J 5x2 @ 80%
    B:
    With a running clock...
    AMRAP 5:
    50 Wall Balls Buy-In
    12 DL 90/60kg 12 Bar facing burpees
    Rest 5:00...
    AMRAP 5:
    35 WB Buy-In
    9 DL 100/70kg 9 Bar facing Burpees
    Rest 5:00
    AMRAP 5:
    20 WB Buy-In
    6 DL 120/90kg, 6 Bar facing Burpees
    C:-

  • C2B Strength

    5x3 Max Weight Strict chest to bar Pull Up
    Rest 2 mins between sets
    *Score total weight moved
    *Weight can change each round

  • 12 Days of Christmas ! Workout

    SATURDAY
    12 Days Before Christmas
    Day 1 - 100m sprint (speed bump @ back)
    Day 2 - Strict Press (50/30)
    Day 3 - Squat Cleans (50/30)
    Day 4 - Pull-ups (or Bar Mups)
    Day 5- Box Jumps (24/20)
    Day 6- Pushups
    Day 7- KB Swings (32/28/24/22/20/16/14)
    Day 8- Burpees
    Day 9- Sit-ups
    Day 10- Wall ball (10/6)
    Day 11- Knees to elbows
    Day 12- Power Snatch (50/30)
    Day 1
    Day 2 then day 1
    Day 3 then day 2 and day 1
    Day 4 then day 3, day 2 and day 1.
    ETC ETC

  • Front Squat Strength

    5 sets:
    3 Front Squat @85 1RM Front Squat
    - Rest 2min btw sets

  • Winter War 2017 - Qualifier 3 - modified Workout

    Winter War 2017 - Qualifier 3 - modified

    For Time, CAP 25 min

    RX

    10 Squat Snatch*
    2R:
    - 5 CTB
    - 5 HSPU
    - 10 Pistols, alternating

    8 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    6 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    4 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    2 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    • Squat snatch or Power snatch + OHS. A full squat is required.

    Scaled

    10 Ground to Squat to Overhead (GTSTO)
    2R:
    - 5 Pull-ups
    - 10 Hand-realease Push-ups
    - 15 Air squats

    8 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    6 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    4 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    2 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    Original weights:
    Men 50-60-70-80-90kg
    Women 35-40-45-50-55kg

  • Smash 11.12 Workout

    8 minutes to go as far as possible
    1 power clean @70/50, 2, 3, 4...
    2 c2b, 4, 6, 8...
    3 brp over bar, 6, 9, 12...
    3 min rest
    Amrap 12
    8 kbs 32/24
    8 db snatch 25/20
    8 deadlifts 100/70
    2min rest
    30 wall balls
    30 hr push ups
    30 box jumps
    30 t2b
    30 Thrusters 30/20

  • SPCOM18092019 Workout

    Warm up 

    Hip mobility video 

    3 round 30” bike ,10 respirazione gatto, 10 rep braccio dx gamba sx alt. , 20 banded good morning 

    B

    Deficit dl ( disco 15 ) :
    3x8 ( 4 unbroken + 4 singole ) 65 %
    Dl from block ( dischi 15 ) :
    3x8 ( singole) 70 %
    Dl gambe tese :
    2x8 50 %
    ⚡‼️ Percentuale del dl classico
    Al termine di ogni set 5 Cal bike ( sprint )
    Rest tra i set 90'

    C1

    WEIGHLIFTING 

    Stacchi strappo 5x3 90% Rest 90”

    5x 1 Power Snatch 2” fermi in Power e subito (senza risalire) 1 Overhead Squat 55-65% rm Rest 90”

    4x2 rep squat snatch 75-85% rm

        30” vogatore lento

        2 rep Squat snatch 

        30” Rest

    C2

    GYMNASTICS 

    30” hs Hold + 30” tocco spalla dx e sx

    Rest 1’ x 3

    30” camminata intorno al box

    30” Rest X3’

    6’ hsw (chi ha hsw con deficit, oppure propedeutiche)

    C3

    ENDURANCE 

    Run

    10” fast 50” slow

    20” fast 40” slow

    30” fast 30” slow

    40” fast 20” slow

    50” fast  10” slow

    Rest 1’ x 3

    D

    WOD 1

    AMRAP 18'
    30 CAL. ROW
    15 PULL-UP
    300MT RUN
    15 DB BOX STEP OVER

    E

    WOD 2
    3RND
    10 BURPESS OVER BB
    10 MB CLEAN
    10 GTO (SET 1: 50KG, SET 2: 60KG, SET3: 70KG)
    100 DU
    REST 2' OGNI SET

  • SPCOM15102019 Workout

    A.

    Warm up
    4 round
    Rotazioni elastico 20
    10 press elastico sotto al piede
    10 overhead squat elastico
    Then
    3 round
    12 cal bike
    10 burpees
    8 push up

    5x10 tall box jump rest 1’

    Strict Press + push Press + push jerk :

    6+8+8 ( dopo ogni set 30’’ hollow position)

    6 + 7 + 6

    5 + 6 + 5

    4 + 5 + 5

    3 + 5 + 6
    2 + 5 + 5
    70 % del massimale di strict Press e tenere per tutte le rep.
    Rest tra i set 2’

    PARTE C

    C1

    30” Hold alla Sbarra + 20” L-Sit Barra + 1 TTB Strict X 5

    Rest 90”

    20 V-Up con WallBall 6/5kg X 4

    Rest 60”

    C2

    5x 500mt Row Rest 60”

    D.

    WOD1

    For Time:
    30 HSPU
    40 Deadlift (100/70KG) (SC. 80/50KG)
    50 Сal. Bike
    60 Bar facing Burpees
    Time cap: 20' (TOP 16')

    WOD2

    5 RND
    10 BENCH PRESS (70-60/40-30KG)
    20 Cal. Row
    1,2,3,4,5 Rope Climb (INCREMENTARE LE ROPE CLIMB A RND)

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Kaaripitoa

    Metcon: 10min amrap
    Kone 7cal
    Rengaspito 20s tai roikunta 20s
    Istumaan nousu 10

    Loppuvenyttelyt

  • LPS161213 "nasty YO" Workout

    1. Conditioning

    2 RFT

    Round 1 @ 50kg
    Round 2 @ 60kg

    2. Core Work

    ” Durante Core ”

    5 rds

    Rest 1 min