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

  • Strength 19-03-2020 Strength

    Sumo Deadlift: 4 x 3 @ heavier than last week if possible. Rest 2:00

    • Take 3-4 sets to build to work weight
    • Reset on each rep

  • Gymnastic Metcon Workout

    • 8 Min AMRAP of
    Legless Rope Climb 1 rep
    Rope Climb 2/1 reps
    GHD Hip Exstensions 21 reps

  • Perjantai 3.1. Workout

    Wod
    9 min Amrap
    10 Db/kb snatch 22,5/15kg
    10 DB/kb Oh lunge
    10 T2b

  • Superkids 10-13 v taito Workout

    Rengastaitoja

    -MU progressio
    -Pikkukippi renkailla
    -Iso kippi
    -MU kääntö jalat maassa

    Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

  • Gymnastic Metcon Workout

    • 8 Min AMRAP of
    Handstand Walk max m unbroken
    Every time you break HSW perform:
    GHD Sit Ups 10-15 reps

  • 13.12.2019 CF Workout

    Lepoja

  • The Autumn Workout

    Team WOD w/Ross

    1 mile (Ross ran)
    100 C2B pullups (used red and purple)
    200 burpees
    300 wallballs (14)
    1 mile run (I ran)

    49:xx

  • Weightlifting strength Strength

    • 6 Min EMOM of:
    BB Squat Clean
    1st & 2nd Min
    95% Heavy 1-1 rep
    3rd & 4th Min
    90% Heavy 1-1 rep
    5th & 6th Min
    85% Heavy 2-2 reps
    Le percentuali sono riferite alla singola pesante (Heavy) di Squat Snatch precedente.

  • Snatch and Cindy Workout

    CONDITIONING

    For time:
    9-7-5-3-1 Squat Snatch @60/40kg

    One round of Cindy with Strict Pull-Ups after each set. 

    RPE 4

    Target: First 9 Squat Snatches under 90sec, Cindy unbroken.

    Round of ”Cindy” with strict Pull-Ups is:

    5 Strict Pull-Up
    10 Push-Up
    15 Air Squat

    RPE 4

    Tailoring Options:
    Squat Snatch→ Decrease Loading
    Strict Pull-Up→ decrease rep scheme or with Jumping Pull-Ups
    Push-Up→ Decrease rep scheme or Incline Push-Ups

  • SPCOM14102019 Workout

    Giorno 1

    A.

    Warm up
    5’ bike
    Squat flow
    Specific for clean
    3 deadlift
    3 clean high pull
    3 power clean
    3 push press
    3 front squat
    3 push jerk
    3 hang squat clean

    Prima bilancere vuoto poi 2 sett con poco carico

    B.

    Back squat :

    8 + 7+ 6 rest 2’ 30’’
    7 + 6 + 5
    6 + 5 + 4
    5 + 4 + 3
    4+ 3 + 2

    3 + 2 + 1

    15 reps col 50%
    ‼️‼️📣📣
    - partire con le 8 reps al 50 % del massimale

    - scalare 10 kg per le 7 reps e altri 10 per le 6 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
    ...

    100 push-ups ( ogni volta che mi fermo 3 v-ups prima di ripartire )

    PARTE C

    C1
    1 Clean + 2 Jerk Rest 60”

    2 Clean + 3 Jerk Rest 60”

    3 Clean + 4 Jerk Rest 60”

    4 Clean + 3 Jerk Rest 60”

    5 Clean + 2 Jerk Rest 60”

    6 Clean + 1 Jerk Rest 60”

    Lavorare tra il 70-75% rm c&j

    C2

    400mt Run

    400mt Walk (fast)

    500mt Run

    500mt Walk (fast)

    600mt Run

    600mt Walk (fast)

    D.

    WOD1

    AMRAP 16'

    8 SDHP 45/35KG
    12 BJO
    16 TTB

    WOD2

    4 RND

    10 FRONT SQUAT (60-50KG/40-35KG)
    15 GHD Sit Ups+MB (9/6KG)
    20 CAL. ROW