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

  • Batman Workout

    For time:
    1 to 10
    Deadlift (100 kg/ 70 kg)
    10 to 1
    Pull up

    Time cap 25 minute

  • Frida's Workout #1 Workout

    20 seconds on, 10 seconds off
    1 Round

    Pushups
    Squat Jumps
    Up & Down Plank
    Jump Lunges
    Tricep Dips
    Mountain Climbers
    Inchworms With Jump
    Tabletop Toe Touch

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Painnonostoa; pallolla, kepillä, tangolla

    Kaverin kanssa vuorotellen
    4 kierrosta;
    6 punnerrusta ja 6 boxihyppyä
    Sitten
    4 kierrosta
    6 burpee
    6 kk mave

    Loppuvenyttelyt

  • 1.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 25.3.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Combine is Coming - Body Prep Circuit Workout

    Team of 2 finish 1, then finish 2
    1. BOTH have to complete all reps, not total
    50 Light Deadlift (165lb cap)
    25/ Under Switch + Crab Reach
    25 Box Jumps
    50/ See-Saw DB Shoulder Press (30lb cap)
    50 OH Band Triceps (loop from high bar)
    100 Back Fly Tubing Bands
    Sprint Curve 5x .08miles

    Then,
    2. EACH PARTNER
    50 Partner Nordic Curl (kneel on AbMat)
    50 Partner Resisted Ball Chest Press
    50 Partner Leg ups (hold onto ankles)
    50/Hand Partner Plank high Fives (facing each other)

    37min

  • "Stub Hub” Workout

    21-15-9:
    Toes to Bar
    Power Snatches (95/65)

    Directly Into…

    9-15-21:
    Calorie Bike Erg
    Overhead Squats (95/65)

    Directly Into…

    21-15-9:
    Box Jump Overs (24″/20″)
    Squat Snatches (95/65)

    KILOS: 43/29

  • 23.3.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • #LASPCOM24032020 Workout

    MOBILITY
    Banded Shoulder Distraction: 1-2 Minutes Each Side/ARY CON BASTONE MOBILITY

    Video

    Spiderman Hold: 1 Minute Each Side
    Video

    Calf Stretch - 1-2 Minute Each Side
    Video

    ACTIVATION
    3 Rounds:
    30 Seconds Each:

    Easy-Moderate-Hard Bike/ CORSA SU TAPPETO
    Push-up to Down Dog Video
    Russian Kettlebell Swings /ARY USARE BILANCIERE A BRACCIA TESE
    Single Unders
    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press & Reach
    5 Romanian Deadlifts
    5 Front Squats

    Strict Chest to Bar Pull-ups (On the 7:00…)
    1 Set:
    Max Unbroken Strict Chest to Bar Pull-ups

    ARY USA BASTONE TRA IMPUGNATURE DEL TAPPETO (GAMBE TESE E CERCA DI METTERTI IN POSIZIONE PIU' ORRIZZONTALE POSSIBILE)
    ALTERNEREI A OGNI PAUSA 30-40" DI HOLLOW POSITION

    For Time:
    50 Deficit Strict Handstand Push-ups (4.5"/3")

    5 Minute Time Cap

    LAVORIAMO SULLE SERIE E NON SUL TEMPO...POI FAREI 35-50 HSPU CON KIPPING.

    LAVORO PER HSW 10'

    AMRAP 5:
    Buy-In: 45/30 Calorie Assault Bike (ARY TAPPETO)
    Into Max Rounds
    9 Power Cleans (135/95)
    21 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 30/20 Calorie Bike
    Into Max Rounds:
    6 Power Cleans (185/135)
    21 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 15/10 Calorie Bike
    Into Max Rounds:
    3 Power Cleans (225/155)
    21 Double Unders

    ARY CORSA 800, 400, 200 RISPETTIVAMENTE 1,2,3 RND

    POWERN CLEAN TENERE MAX CARICO E AUMENTARE LE REP

    IO TERREI 7' DI LAVORO E NON 5'
    CHE DICI?

  • FGB w/comp work Workout

    5 rounds
    1 min each
    Rest
    snatch (45)
    burpees
    thrusters (45)