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

  • Midline Stamina Workout

    5 Sets x AMRAP 2:
    1 Minute Front Rack Hold 61 / 43 kg
    1 Minute Max Toes to Bar

    Rest 1 Minute Between Sets.

  • 3.1.2020 Workout

    Recovery 15 min
    Ski/row/bike

  • Squat Day! Workout

    A: Front Squat
    4 x 10 @ 50% + 5kg

    B: 2 rounds
    20 Squat Clean Thrusters
    17 Burpee Pull Ups

  • Gymnastics + weightlifting Strength

    140 min
    Warm up for 20 min

    1.HSW
    - 20 m

    2.Ring muscle up
    A. Drills

    B. Every 90 s. for max 12 rounds:
    2 Ring muscle ups

    C. Every 45 s. for max 10 rounds:
    1 Ring muscle up

    • Total of 40 MU

    3.Snatch + Overhead squat
    Build to heavy 1+2 for the day

    4.Snatch pull to hold
    3x3 @ 85-95 % of max Snatch
    - 52.5

    5.Accessory
    Banded march
    - 3 min of continous marching

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 Crunches
    10 Side crunches
    5 Reverse crunches
    10 Windshield vipers
    60s Plank hold
    Rest

  • 21.8.2020 wod Workout

    6 Rnds
    Work 0:40, Rest 0:20.
    Stepping Lunge, Alternating
    Strict Toes to bar
    Dumbbell Press
    Deadhang on pull up bar
    Kettlebell Snatch, alternating
    Row max. calories
    Result is total calories.

  • ”High Horse” Workout

    AMRAP 20:
    1,000 Meter Assault Bike/500 Meter Row
    50 Russian Kettlebell Swings (24/16)
    30 Box Jumps

  • Jonah Lomu Eleven Workout

    For Time:

    1100 Meter Cardio (Row 600m run to Carworx)
    11 Burpee Box Jumps (30/24)
    11 Wall Climbs
    11 Burpee Chest To Bar
    110m Farmer Carry - heavy as - Roadie to back road n back
    11 Strict HSPU + Kip HSPU
    11 KB Goblet squat + Russian Swing + American swing 32/24
    11 T2B+ Pull Up
    11 Tyre Flips - heavy
    11 Slam Ball toss Heavy 60/40
    1100m cardio (600m Row+500m Run to Carworx sign)

    The WOD itself is completely symbolic of the passing of Jonah Lomu the great All Black Winger who wore the number 11 Jersey

  • #SLACOM22052020 Workout

    W.UP
    Mobility spalle e anche Nicolas Erbini

    AMRAP 8'
    20 CAL.
    10 KB Taters
    youtu.be/82gxfvmXZ-4
    20 DU/40 SU
    REST 2'

    3RND
    Wall Sit 45-60"
    Plank 45-60"

    STRENGHT WL
    W,UP
    4-3 RND
    Kettlebell Front Squat 10-12

    Standing Calf Raise
    10 right leg
    10 left leg
    10 both legs together
    (30 total)

    (adeguare il carico indicato alle proprie capacità e massimali)

    AMRAP 3'
    Cluster 50/35KG
    1' FRONT FACING BURPEES
    REST 1'
    AMRAP 3'
    Cluster 60/45KG
    90" FRONT FACING BURPEES
    AMRAP 3'
    Clusters 70/55KG
    2' FRONT FACING BURPEES

    WOD
    "RHINOCEROS"
    FOR TIME
    6 RND
    30DU
    15 OHS 35/25KG
    10 C2B
    7.5 MT HSW any style (eventualmente tenere i piedi su un box o rialzo ed effettuare 4 giri completi cammiando intorno al supporto)

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR