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

  • SPCOM27122019 Workout

    A. Warm Up

    60" Wall Sit
    ROW 400m
    10 DB Burpee
    Row 400m
    60" Wall Sit

    pvc+mobility

    B. Forza
    EMOM 2' per 16'
    4 Touch and Go Squat Clean
    Set 1: 50-60%
    Sets 2-7: 65-75%
    Set 8:. 80%

    C. For Rep
    1:30 on, 1:30 off x 5
    Row

    D. Skill
    Ogni 2:30 per 7 Rnd
    6 BMU/8 C2B
    Lavorare sul movimento e sulla tecnica

    OPZIONALE

    E. For Rep
    AMRAP 14'
    30/18 Cal. Bike
    20 Pull Up
    15 Squat Snatch

    E1 – For Rep
    AMRAP 10'
    15 Devil Press Doppio DB
    15 Push Jerk
    Rest 2'
    AMRAP 8'
    15 Devil Press
    15 Push Jerk
    Rest 2'
    AMRAP 6'
    15 Devil Press
    15 Push Jerk
    Rest 2'
    AMRAP 4'
    15 Devil Press
    15 Push Jerk

    E2.

    L-Sit
    5 x 25"

    Standing Simultaneous DB Curls
    4×16

  • 25.1.2020 Workout

    7 x Unbroken TnG, Every 2:00

    3 Power clean
    3 Front squat
    3 Push Jerk

    Climbing heavy

  • Wor Out Workout

    4 sets
    Rest 1 min between sets

  • 3/31/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    RCVR(25)
    walk, run, jog, row, stretch, yoga or low intensity iso work

    Finisher
    50 alternating toe touch
    1:00 IT stretch

  • 25.1.2020 Strength

    Front squat 4x8@AHAP

    SO 2:00

  • Warm Up Workout

    Ez bike

  • 27.1.2020 Workout

    Lepoja.

  • 1/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne

    4x1 bench or strict press(10)

    Finisher
    2 min samson
    50 cross crunch
    30 w raise

  • Odd Object Conditioning Workout

    On the 2:00 x 10 Rounds:
    8 Double Dumbbell Box Step Overs
    Max Meter Row

    Box: (24"/20")
    Dumbbells: 22.5 / 15 kg's

  • 1-6-17 Workout

    M)
    3 x Chin Up
    20 - 1 Inverted Row

    F)
    40 x Banded Ring Dip & Ring Row
    4 x Circle Run
    30 x Banded Ring Dip & Ring Row
    3 x Circle Run
    20 x Banded Ring Dip & Ring Row
    2 x Circle Run
    10 x Banded Ring Dip & Ring Row
    1 x Circle Run