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

  • Front Squats + Back Squats Workout

    /0% of 1RM Front Squat
    4 Rounds , 1min30s rest after every round
    7 F Squats + 13 B Squats

  • 11FEB2015 Workout

    AMRAP (As Many As Possible)
    in 12′ of:
    3 Strict Pull Ups
    7 Kipping Pull Ups
    11 Butterfly Pull Ups
    *After Each Round 50 Double Unders

  • Tempaus 5x3 Strength

    @70-80%

  • Nicole Workout

    AMRAP (As Many Rounds As Possible)
    in 20′ of
    400m Run
    Max Pull Ups

  • 5.12.2013 Workout

    REST DAY / OPEN GYM

  • POWER&SPEED Workout

    Saturday

  • PT Group TI 22.8. 11 & 18.30 Workout

    LÄMMITTELY
    Circuit
    2 kierrosta, 60s./20s.
    1. Mittarimato kierrolla
    2. Tuulimylly oik.
    3. Tuulimylly vas.
    4. Vaaka kuminauha polven ympäri oik.
    5. Vaaka kuminauha polven ympäri vas.
    6. Rangan ojennus-pyöristys rullan päällä

    EMOM 15
    Opetellaan ensin liikkeiden tekniikat
    12-15x maastaveto KK
    10-15x Slam ball olalle + paiskaus
    16-20x Gorillasoutu
    6-8 kcal hiihto/soutu/pyörä
    Lepo

  • 06FEB2015 Workout

    AFAP (As Fast As Possible)
    3 round for time of:
    400m Run
    8 Clusters 50/35kg
    16 Hand Release Push Ups

  • 8-21-17 Workout

    A)
    21-15-9 reps for time of:
    185-lb. front squats
    14-lb. med-ball GHD sit-ups

    B)
    5 rounds for time of:
    Row 500 meters
    135-lb. bench presses, 15 reps

  • SPCOM04092019 Workout

    A.
    50 du
    20 ohs w , plates
    15 down & up
    20 s. walk
    50 du

    mobiliy con PVC per snatch

    B.
    Ogni 2' per 6' (3 set)
    Snatch Press x 5 rep

    poi

    Ogni 2' per 4' (2 set)
    Snatch Press x 3 rep

    poi

    EMOM per 8' (8 set)
    Snatch Balance x 4 rep
    tenere la bottom per 3"

    C.
    Ogni 2' per 6' (3 set)
    Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

    poi

    Ogni 2' per 16' (8 set)
    Snatch

    Sets 1-2 = 2 rep @ 70%
    Set 3 = 2 rep @ 75%
    Set 4 = 2 rep @ 80%
    Set 5 = 2 rep @ 85%
    Set 6 = 1 rep @ 90%
    Set 7 = 1 rep @ 92%
    Set 8 = 1 rep @ 95%

    D.
    For max reps:
    30 " GTO Max rep
    Rest 15"
    45" di Bar-Facing Burpees

    Rest 90" e riopetere per 4 rnd

    E.
    3 rnd
    Stiff Leg Deadlifts x 10 reps (trovare un carico adeguato)
    Rest 2 minutes

    F.
    TEAM WOD AMRAP 18'
    20 DEVIL P. ONE ARM
    4 ROPE CLIMB
    30 TTB
    40 CAL. BIKE
    20 RING DIP

    G
    6' W. UP
    TEAM WOD AMRAP 18'
    30 CAL. ROW
    30 P. SNATCH
    60 DU
    30 FRONT RACK W. LUNGES
    30 MB BOX STEP ON HIGH