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

  • Warmup Workout

    EMOM x 9mins
    1st - 10 Barbell Glute Bridge (moderate - 2sec hold at top)
    2nd - 10 Monster Walks Forward and Backward
    3rd - 20sec Star Side Plank/side

  • 8-26-16 Workout

    100 Thrusters or Wall Ball Shots

    Anytime the bar drops
    100 M run
    10 K2C with a wall ball

  • Ninjat 14-16v Voima Strength

    Lantionnosto

  • Saturday Workout

    Deadlift
    4x3 75%

    Back Rack Lunge
    4x10 45%

    Workout

    Emom 30

    Min1: Row 200-250m
    Min2:10 Burpee over box
    Min3: light Bike 45 Seconds

  • Metcon strength Workout

    • 3 Sets of:
    One-Arm DB Press 12 reps/side
    (Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
    1:00 rest
    C2B Pull Ups 10-20 reps unbroken
    1:00 rest

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toes to Bar 7 reps

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Kipping Handstand Push Ups 7 reps
    Walking Lunges 20 reps
    GHD Sit Ups 10 reps

  • SPCOM02122019 Workout

    A. Warm Up
    3' BIKE
    3 RND
    20"L-Sit Hold
    30" Duck Walk
    10 Empty Bar Front Squat

    B - forza
    OGNI 2' PER 18' 9 SET
    BOTTOM POSITION 3" FRONT SQUAT
    Set 1: 50-60% @1RM
    Sets 2-8: AUMENTARE IL CARICO A OGNI SET
    Set 9: MAX REP CON ULTIMO CARICO

    C. For Time
    4 RND
    20 Power Snatch (60-50/45-35KG)
    100m D-BALL Carry (50/25KG)
    15 HSPU

    D. For Time
    10 RND
    10/7 Cal. Ski
    10 Box Jump Over
    Rest 40" tra i set
    E. Opzionale

    E1 row
    30" = 13/9 cal.
    60" = 25/18 cal.
    90" = 38/30 cal.
    2' = 50/42 cal.
    2':30 = 64/50 cal.
    3':00 = 78/60 cal.

    E2. Lavoro accessorio Opzionale
    Strict TTB
    3×10
    Barbell Good Morning
    4×15
    DB Push Press
    5×20

  • Skill Workout

    Skill
    Sand bag clean

  • Fredag 6/12 2019 Workout

    “Tabata this”
    Tabata
    Row for cal
    Pull ups
    Push ups
    Squats
    Sit-ups
    Score is worst set of every exercise combined.