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

  • CFKN nuoret KESÄ Workout

    Alkulämmittely ja mobility

    Harjoitellaan rive ja työntö

    Wod: 6x 2min
    8 Seinäpallo
    8 burpee

    Loppuvenyttelyt

  • Strength Strength

    BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
    Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then max reps @ 80 %

  • SPCOM14012020 Workout

    A
    A. Warm Up
    3 RND
    30" Dead Hang from Pull- Up Bar
    10 DB Hang Squat Clean Thruster
    Ski 10 Cal.

    B. Forza
    Ogni 2' per 7 set 14'
    5 Touch and Go Squat Snatch
    Set 1: 50-60%
    Sets 2-6: 65-75%
    Set 7: 80%

    C. For Time
    4 Rnd
    8-10 Muscle Ups (In alternativa 12-14 c2b)
    20 Alt.DB Squat Snatch 25/15kg

    D. Skill

    HSPU Strict
    HSWALK

    E.
    Ogni minuto fino a quando riesco a stare nel minuto
    Mnuto 1) 15/10 cal.bike
    Minuto 2) 3 A.swing
    Aggiungere 3 A. swing ogni rnd fino a quando non sto nel minuto

    E1 For Time
    20 Push Up
    50 Wall Ball
    Rest 90"
    20 Push Up
    40 Wall Ball
    Rest 90"
    20 Push Ups
    30 Wall Ball
    Rest 90"
    20 Push Up
    20 Wall Ball
    Rest 90"
    20 Push Ups
    1 max Wall Ball unbroken

    F. Optional Acc.
    3x 1' Weighted Plank Hold

    4×16 Seated Alternating DB Curl
    (8 Per lato)
    Dumbbell Split Squat
    5×20
    (10 Per lato)

    Back Rack Split Squat
    4×15 (2x lato)

    5x 20" Back Extension hold

  • Warm up Workout

  • Muscle & Power, CORE Workout

    Back: EMOM for 4 rounds
    1) 8-12 Deadlifts
    2) 8-12 Ring rows
    3) Hip extension hold on box (partner holds) / Rest
    4) Rest / Hip extension hold on box (partner holds)

  • Warmup Workout

    Every 90sec x 3 Sets
    AB 9/6 Cals
    12 Air Squats
    Every 90sec x 3 Sets
    45 Double Unders
    10 Wall Facing Shoulder Taps

  • 1/15/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Workout(25)
    5/5/1=:40 on :20 off
    shuttle runs
    alternating shoulder press
    lateral hopovers
    dips
    body builders

    Finisher
    50 kneeling crunch
    1:00 min chest opener

  • Locked up Workout

    40 - 30 - 20 - 10 reps for time

    Burpees
    Air Squats

  • SPCOM16092019 Workout

    A

    Warm up mobility 10’

    Start on squat flow and thoracic flow

    3 round
    20 squat  
    16 split jump
    1’ wall sit
    rest 1’ 

    B

    Back squat :
    7 + 6 + 5  rest 2'30"
    6 + 5 + 4
    5 + 4 + 3
    4+ 3 + 2
    3 + 2 + 1

    • partire con le 7 reps al 50 % del massimale
    • scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
    • all' inizio di ogni set aumentare di 10 kg rispetto al precedente • es massimale 130 kg : 65 + 55 + 45 75 + 65 + 55 85+ 75 + 65

    C

    SCEGLIERE TRA C1,C2,C3 O FARLI TUTTI

    C1

    WEIGHLIFTING 

    40-50% 1RM Clean

    1 Deadlift (sospensione da terra 5cm)

    1 Power Clean 2” in Power (sospensione da terra 5cm)

    1 Squat Clean 

    Rest 30” x 6 RDS

    10x1 120% 1RM Deadlift 

    Attivazione per alzata (come se facessi alzata Clean)

    6’ EMOM 

    2 rep 70-80% (1RM Clean) No t&g

    C2

    GYMNASTICS 

    5x Bar Complex 

    5 Pull Ups 

    3 Chest To Bar

    1 Mu

    Rest 90”

    Ogni volta che non si riesce a completare il Complex unbroken 

    30 Wall Ball 9/6kg

    No Mu:

    10 TTB

    5 Pull Ups 

    3 C2b

    Tabata 4’ Russian Twist whit plate 15/10kg

    C3

    ENDURANCE 

    For time: 

    100 Cal Bike (Bike dure)

    D

    SCEGLIERE TRA D1, D2 O FARLI TUTTI

    D1

    WOD1

    3RND
    60 W. Ball
    30 Pull-Up
    15 Box Jump

    D2

    WOD2

    5 RND
    10 S. Press (50-60% @1RM)
    12 TTB
    Rest :90"