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

  • #SLACOM26042020 Workout

    w.up
    Mobility spalla: nicolas instagram
    PVC
    2RND
    30 seconds of Downward Dog Stretch
    30 seconds of Divebomber Push-ups
    30 seconds of Inchworms
    30 seconds of Reverse Snow Angels

    EMOM 9' 3 SET
    1) 12 DB Hang clean and Jerk
    2) Run/ROW 100m
    3.) 12 Empty bar Front Squat

    Scoring:

    STRENGHT WL
    EMOM
    OGNI 3'per 15' (5 sets):
    (Power Clean + Hang Power Clean + P. Jerk) x 2 rep

    Set 1-3 = @ 70% of 1-RM Power Clean
    Set 4-5 = @ 75% of 1-RM Power Clean

    Scoring:

    CONDITIONING
    For Time
    "TURTLE"
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m
    60 PULL-UP
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m

    Scoring:

    SKILL
    15' LAVORO PER HSPU STRICT
    LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

    Scoring:

    LAVORO AGGIUNTIVO
    TARGET: LEGS & CORE
    4 RND
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

    2 Reverse Bodyweight Power Lunge 20 per gamba

    TARGET: LEGS & CORE
    4 rnd
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Wall Sit 45"
    2 DB Golblet Squat 45"
    3 DBStanding Calf Raise 45"

    Scoring:

  • Push press and split jerk Strength

    Push press and split jerk

    Push press + Split jerk (Build to heavy 3+1 for the day)

  • Tisdag 5/1 2021 Workout

    5x500m row rest 1:1

  • WOD 05/02/22 Workout

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min front rack streching
    1+1 min banded bully
    1+1 min banded lat strech
    1-2 min deep squat hold, move weight side to side

  • Gymnastics + conditioning + strength Strength

    125 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.Box squat
    A. Build to RPE 8 set of 5
    - 50 70 90 100 kg

    B. 4x5 @ top weight
    - 100 kg

    3.Metcon
    Every 2 minutes for 7 rounds:
    3 Heavy Devil's press - 2 x 15 kg
    8 Cal ski-erg
    3 Heavy Devil's press
    - Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23¨
    - HR: 175/186

    4.Accessory
    3 sets:
    10+10 Single leg Glute bridge
    10+10 Single leg Seated knee extensions

  • Kipping HSPU Workout

    3 Giant Sets:
    200ft. Double KB Carry**
    10 Deficit Kipping HSPU (10/5cm)

    ** 1 Bell Dront Rack + 1 Bell OH

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP

    10-15min easy pace bike

    EMOM x 32-40
    1) machine
    2) front rack carry /farmer carry
    3) machine
    4) 15-20 GHD sit up / V-up

    COOL DOWN
    10-15min easy pace bike

    Target PK 2

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds
    1:00 easy row to :30 moderate row -> :15 fast row
    5 inch worm with push up
    10 scap pull ups
    5 kip to swings
    5 kipping knee raises
    10 db hang powe clean&push press alt hand
    10+10 single arm db bench press

  • Monday Warm up (lighter week overall) Workout

    Warm Up
    3 min cardio machine @easy/mod pace
    30-40 band pull aparts
    then with Bodyweight
    :30 Scapula pull ups
    :30 Side Plank Holds R/L
    :30 Wall sit
    :30 Revese Lunges R/L
    10+10 single leg hip bridges
    10 dynamic squat strech
    then

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 snatch pulls
    3 muscle snatch
    3 snatch grip pp behind neck
    3 OHS with 2s pause