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

  • Conditioning Workout

    Conditioning
    Teams of 2 ( You GO , I Go)

    0:00-14:00
    42-30-18
    FRSQ @doubleDB 22.5/15
    Burpee
    HSPU/ HR Push-Up

    14:00-20:00
    800 m Run ( relay , 2x200m each)

    20:00-39:00
    4 Rounds of
    40 Wall Ball
    30 T2B
    20 Alt DB Snatch @22.5/15

  • 11.9.2020 Workout

    Lepopäivä, Deload alakaa.

    Pitkäää peekoo likuntaa luvassa.

  • Weightlifting Workout

    A: Double power snatch + squat snatch 4x3
    B:Double power clean+ double squat clean
    C: Double Power jerk btn+ front position

  • Max viikko 39/1 Workout

    LÄMMITTELY:

    15 min ajan
    5+5 Sivukyykky
    5+5 Rintarangan kierto kyykyssä
    5 mittarimato
    5+5 olan kosketus punnerrusasennossa
    5+5 yhden jalan mave (kahvakuula/käsipaino)

    WOD:

    6 x 2 min on / 1 min off:
    10-20 linkkaria
    10-15 riipusta pään yläpuolelle (kk heilautus/ tempaus / rive + ylöstyöntö yhdellä tai kahdella kädellä)
    Max määrä sivuhyppyjä käsipainon/kahvakuulan yli

    LOPPUUN:
    3 x 15-20 selänojennukset

  • Main site Friday 200918 Workout

    Max freestanding handstand hold

  • 16.10.2025 Workout warmup Workout

    2 Rounds
    10 Air squats
    10 Glute bridges
    10 Scapular push-ups
    10 Banded pull-aparts
    +
    EMOM 6 (0:40 work / 0:20 easy)
    1) Row
    2) SkiErg
    3) Air bike

  • #SLACOM22042020 Workout

    W.UP
    2' OVERHEAD STRECT ON WALL
    2' TABLE TOP STRETCH
    2' SQUAT HOLD
    2' HOLLW POSITION

    AMRAP 6'
    10 Ring Rows
    15 Jump Squats
    10 Shoulder Taps
    15 DU/30SU

    STRENGHT PL
    Deficit Deadlift (RIALZO SOTTO I PIEDI)
    10×3 @70-75%
    INCREMENTO DEL CARICO RISPETTO LA SETTIMANA SCORSA
    EMOM 3 REP NEI 90"

    W.UP WORKOUT
    4-6 RND
    REST 1-3' PER RND

    Standing Alternating Arm
    Dumbbell Shoulder Press 5 per lato ( se si dispone di un solo DB, PRIMA 5 DX POI 5 SX)

    Low Kettlebell Clean
    to Overhead Press 10-12
    AFFERRARE LA KB DA TERRA E PORTARLA AL PETTO CON UNO SQUAT CLEAN E POI ESEGUIRE UN PRESS VERSO L'ALTO

    Scoring:

    Conditioning
    For Time
    20 Thrusters 43-40/25-30KG
    15 BMU
    100 DU
    30 Thrusters 43-40/25-30KG
    25 C2B
    100 DU
    40 Thrusters 43-40/25-30KG
    35 Pull Ups

    FOR TIME
    5 RND
    500MT ROW/RUN
    18 Goblet Squat 24-32/12-16KG
    15 KB Swing 24-32/12-16KG
    Rest 2'

    Optional

    3×10 DB Bench Press
    4×15 V Up
    5×1' Single Leg Wallsit 30" PER LATO

  • Strength 5/5/20 Workout

    3 Rounds
    30-60s. Handstand
    Max reps of push-ups
    Max reps of table rows

  • The Dream Team Workout

    Working in Pairs;
    A. 9-6-3
    Clean 70/45kg
    Bar MU (C2B, pull up)
    Complete 9-9 then your partner does 9-9, 6-6 & 6-6 etc...

    B.
    Straight into YGIG;
    5 Rounds;
    20 Front Squat 70/45kg
    40 CAL Row

    C.
    Straight into;
    100 Wall Balls + 50 Devils Press + 50 Burpee to target (working same time, change and split as needed. Burpee to target)

    Time Cap : 35 Mins

  • Extra Credit 11-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)