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

  • 5 rounds friday fun Workout

    5 rounds for time: (tc 15min)

    20 m Db front rack lunges 25/17.5kg
    10 Barbell Push press 60/40kg
    20 m Kb front rack walk ->slow! 32/24kg

    With quality!

  • Strength Strength

    • 5-5-5 of:
    BB Front Squat
    5RM
    90% 5RM 5-5 reps

  • 2.10.2025 RMU Prep Workout

    Strict ring muscle-up prep – 2 to 3 rounds

    3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

  • SPCOM14012020 Workout

    A
    A. Warm Up
    3 RND
    30" Dead Hang from Pull- Up Bar
    10 DB Hang Squat Clean Thruster
    Ski 10 Cal.

    B. Forza
    Ogni 2' per 7 set 14'
    5 Touch and Go Squat Snatch
    Set 1: 50-60%
    Sets 2-6: 65-75%
    Set 7: 80%

    C. For Time
    4 Rnd
    8-10 Muscle Ups (In alternativa 12-14 c2b)
    20 Alt.DB Squat Snatch 25/15kg

    D. Skill

    HSPU Strict
    HSWALK

    E.
    Ogni minuto fino a quando riesco a stare nel minuto
    Mnuto 1) 15/10 cal.bike
    Minuto 2) 3 A.swing
    Aggiungere 3 A. swing ogni rnd fino a quando non sto nel minuto

    E1 For Time
    20 Push Up
    50 Wall Ball
    Rest 90"
    20 Push Up
    40 Wall Ball
    Rest 90"
    20 Push Ups
    30 Wall Ball
    Rest 90"
    20 Push Up
    20 Wall Ball
    Rest 90"
    20 Push Ups
    1 max Wall Ball unbroken

    F. Optional Acc.
    3x 1' Weighted Plank Hold

    4×16 Seated Alternating DB Curl
    (8 Per lato)
    Dumbbell Split Squat
    5×20
    (10 Per lato)

    Back Rack Split Squat
    4×15 (2x lato)

    5x 20" Back Extension hold

  • 1. Conditioning Workout

    For Time (in a Team of Three):
    - Kettlebell Swings (53/35 lb)
    - Box Jumps (24/20 in)
    - Air Squats
    - Push-Ups
    - Burpees
    - Pull-Ups
    - Sit-Ups
    - Row (calories)
    - Double-Unders
    - Wall Ball Shots (20/14 lb)
    - Ball Slams (30/20 lb)
    - Dumbbell Push Press (45/35 lb)

    As a team, complete a total of 1776 reps involving all exercises in any order.

  • Pull and push 3.0 Workout

    4 min AMRAP
    1 kipping hand stand push up
    1 kipping pull up
    then
    2 kipping hand stand puhs up
    2 kipping pull up
    then
    3..

    Rest 2 min

    4 min AMRAP
    1 strict hand stand push up
    1 strict pull up
    then
    2 hand stand puhs up
    2 pull up
    then

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • MAYFLY PRO TRACK Workout

    A,
    Power Snatch + Squat Snatch 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    5x(1+1)

    B,
    Tempo Snatch Grip Deadlift 3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Tempo- 3 secs up and down

    C,
    5 rounds for time of:
    10 Push Press @70/47kg
    20 Med Ball Cleans @9/6kg

    Goal: sub 12 mins

    D,
    3 rounds for quality of:
    10 Back Extensions
    12 Rear Delt Raises, pick load
    10 Weighted Sit-ups, pick load
    10 Plate External Rotations, pick load (Cuban Rotations)

  • Superkids 10-13 v WOD Workout

    30 wall ball
    30 toes to bar
    30 Gobletsquat
    30 pull ups

  • Partner WOD Workout

    1956 Heroe WOD - Team of 2

    AMRAP 40'

    19 Synchron Burpee over the bar
    56 Wall Ball
    10 Synchron Power Clean @90/60kg
    23 C2B/PU