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

  • 21.12.2019 Workout

    3 RFT
    12 Power Cleans 60/42,5kg
    12 Chest to Bar Pull-ups
    12 Push Jerks 60/42,5kg
    12 Toes to Bar

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 4x5 reps

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 65 min
    3 min run/1 min walk
    133/157
    6.45/5.06 min/km
    9.75 km

    PM: 160 min
    Warm up + COS 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU+CTR 5 x 1
    - MU 10 x 2 + 2 x 3
    - MU x 31

    3.BFLY+BCTB
    - Bfly 25
    - BCTB+kip swing 4+4 x 6

    4.HSPU strength
    5 x 5: Assisted lift off + pike push up

    5.Hang power clean
    A. Heavy double for the day
    - No straps!

    B. Every minute on the minute for 10 minutes:
    5 Hang power cleans @ 80-85% of 2) - not done, elbow pain

    6.Strength'
    A. 4 sets:
    Bulgarian ring rows x Tough effort (RiR 1-2) - 12 12 10 10
    KB Belt squat x 12 - 24 28 28 28 kg

  • Endurance Workout

    • 60 Min of:
    Run
    400 m @ 60% MHR
    200 m @ 80% MHR
    400 m @ 70% MHR
    200 m @ 90% MHR

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:

    6 000 m bike

    then 10 rounds at consistent pace
    10 KB deadlifts (32/24 kg)
    20 Sit ups
    40 Double Unders

    Share the work. One works, one rests.

  • "Down to Clown” Workout

    For Time:

    500/400m Row
    21 Power Cleans
    21 Push Jerks

    500/400m Row
    15 Power Cleans
    15 Push Jerks

    500/400m Row
    9 Power Cleans
    9 Push Jerks

    Barbell – 135/95
    Kilos- 61/43

  • #SLACOM15052020 Workout

    W.UP
    2rnd
    Samson Stretch 2' per lato
    Spiderman + Reach 10 per lato
    Banded Hamstring Distraction: 2' per gamba

    5' DU MAX MT ROW

    4-5 SET
    10-12 RDL to Overhead EMPTY BARBELL
    60" Continuous Alternating DB Biceps Curl 60"

    5 SET
    5 PULL-UP PRESA SUPINAZIONE

    STRENGHT WL
    A.
    Ogni 2' per 8' (4 set):
    Power Jerk + 3 Overhead Squat
    youtu.be/EkS7SYZrcF8

    B.
    Ogni 2' per 6' (3 set):
    Jerk from Split Position x 3 rep
    youtu.be/l-5-2pMheKw

    C.
    Ogni 2' per 12' (6 set):
    Split Jerk
    *Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 2 reps @ 75-80%
    *Sets 5-6 = 1 rep @ 85-90%

    5-6 rnd

    Kettlebell Low Clean Squat Complex 5-8 REP carico pesante
    Kettlebell Goblet Squat 5-8 REP carico pesante

    Back Squat
    *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85-90%
    *Set 4 – 10 reps @ 78% *Set 5 – 10 reps @ 78%
    Rest 2'

    WOD

    "TAPIR"

    FOR TIME

    4 RND
    16/12 Cal. Row
    16 alt. Kb snatch
    16 TTB
    REST 2'
    3 RND
    4 Strict HSPU
    rest 30"
    8 Kipping Hspu
    rest 60"
    12 deficit HSPU
    REST 90"

    N.B.: SCALARE IL NUMERO DELLE RIPETIZIONI IN BASE ALLE PROPRIE CAPACITA'.EVENTUALMENTE APPOGGIARE I PIEDI SU UN RIALZO, IN ALTERNATIVA NELLA VERSIONE CON DEFICIT ESEGUIRE HRPU

    REST 2'
    2 RND
    12 BMU (IN ALTERNATIVA C2B)
    24 Burpees OTB

    Scoring:

    Optional

    4 set
    Strict Pull-Up 6-8 (presa stretta)
    rest 3' prima di passare al secondo esercizio
    Alternating Hammer Curl 5-8 per braccio

    4 set
    Double Dumbbell Biceps Curl 5-8
    rest 3' prima di passare al secondo esercizio
    Chin-Ups 5 (presa larga)

  • snatch 1rm Strength

    snatch 1rm

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Riveä, raaka riipusta

    8min amrap
    10 tangon yli burpee
    5+5 kp tempaus

    Loppuvenyttelyt

  • La passeggiata Workout

    AMRAP 30 Minutes:
    20 Dumbbell Deadlifts 50/35
    30 AbMat Sit-Ups
    400m Run

    Aim for a steady pace throughout the workout.

    Post rounds, reps, and Rx to comments.