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

  • SPCOM15102019 Workout

    A.

    Warm up
    4 round
    Rotazioni elastico 20
    10 press elastico sotto al piede
    10 overhead squat elastico
    Then
    3 round
    12 cal bike
    10 burpees
    8 push up

    5x10 tall box jump rest 1’

    Strict Press + push Press + push jerk :

    6+8+8 ( dopo ogni set 30’’ hollow position)

    6 + 7 + 6

    5 + 6 + 5

    4 + 5 + 5

    3 + 5 + 6
    2 + 5 + 5
    70 % del massimale di strict Press e tenere per tutte le rep.
    Rest tra i set 2’

    PARTE C

    C1

    30” Hold alla Sbarra + 20” L-Sit Barra + 1 TTB Strict X 5

    Rest 90”

    20 V-Up con WallBall 6/5kg X 4

    Rest 60”

    C2

    5x 500mt Row Rest 60”

    D.

    WOD1

    For Time:
    30 HSPU
    40 Deadlift (100/70KG) (SC. 80/50KG)
    50 Сal. Bike
    60 Bar facing Burpees
    Time cap: 20' (TOP 16')

    WOD2

    5 RND
    10 BENCH PRESS (70-60/40-30KG)
    20 Cal. Row
    1,2,3,4,5 Rope Climb (INCREMENTARE LE ROPE CLIMB A RND)

  • Tuesday Warm up Workout

    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
    1:30 rowing @easy/mod pace
    10 reverse lunges
    5+5 squat streching + torso rotation
    5 push up to downdog pose
    5 wb goblet squats
    5 wb push press
    5 wall ball shots
    :30 HS HOLD

    Metcon Prep : 1 set

    6/8 calories row + 6 wall ball shots + 6/8 calories row + 3-5 shspu

  • Muscle & Power, AV1 Strength

    1 ¼ Front squat 4x5 reps

  • Back squat Strength

    Back squat 5x3

  • 21.6.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 31.5.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • EASYWOD 24022020 Workout

    EMOM 12

    *Even: 3-5 single leg long jumps / leg
    *Odd: 5-7 strict toes to rings / leg raises

  • Muscle & Power, AV1 Strength

    Front squat 8-8-8-8 reps, then max reps @ 90%

  • WOD 19/11/21 Workout

    TEAM OF TWO:
    FROM 0' TO 10'
    AMRAP (ONE ROUND EACH)
    8 SNATCH 40/30 - 30/20
    8 PULL-UPS
    8 BURPEES
    REST 2'
    FROM 12' TO 17'
    FIND 1 RM OF CLEAN&JERK

  • A. Front Squat Workout

    On the 0:00 x 7 Sets 120 kg
    On the 1:30: 3 Reps 130
    On the 3:00: 1 Rep 140
    On the 4:30: 3 Reps
    On the 6:00: 1 Rep
    On the 7:30: 3 Reps
    On the 9:00: 1 Rep
    On the 10:30: 12 Reps 110