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

  • Warm up and strength Strength

    Warm up
    3 rounds
    Duck walk up and down gym
    8 pausing squats (2 seconds in bottom position)
    8 glute bridges

    Strength
    Backsquat
    E2MOM
    10@50%
    8@60%
    6@70%
    4@80%
    2@85%

  • Bootcamp Workout

    3 rounds
    8 cal bike or row
    10 good mornings
    5 deadlifts with empty barbell

    Deadlifts
    E2MOM x 5
    10-8-6-4-2
    *increasing in weight for quality

    WOD
    EMOM
    Min 1: bike or row for calories
    Min 2: 5 burpees
    Min 3: bike or row for calories
    Min 4: 7 deadlifts

    *workout ends when you reach 60 cal on bike or 80 cal on rower

  • 30.10.2020 Session Two (WOD) Workout

    Back Squat
    2x5x70%
    2x3x75% - 80%
    2x2x85% - 90%
    2x1x90% - 95%
    Send Off 3:00

  • CFPORVOO EMOM 26.6.2014 Workout

    6 min EMOM
    even 30 s handstand hold against the wall
    Odd 30s hang on a pull up bar

  • Victory Workout

    Pre-WOD:
    8 rounds: 3 Strict Press, 2 Strict Press, 1 Push Jerk (95#,105#,115#,115#,115#,115#,105#,105#)

    WOD - 5RFT:
    -5 HSPU
    -7 T2B
    -9 Box Jump (30/24")

  • Sunnuntain hömppää Workout

    3-5 rounds:
    10 russian twist with plate 5-10 kg
    10 V-Ups/ strick t2b
    10 Tuck Ups
    10 Ghd
    10 sec hollow hold

    • Rest 2 min

  • Metcon Workout

    • Team Riccaldi Christmas WOD – 25 Min AMRAP of:
    BB Clean & Jerk (60/40Kg) 24 reps
    Pull Ups 24 reps
    BB Thrusters (60/40Kg) 12 reps
    C2B Pull Ups 12 reps
    BB Squat Snatch (60/40Kg) 6 reps
    Bar Muscle Ups 6 reps

  • Emi's workout day 2 Workout

    Day 2:

    20- Push up mountain climbers

    30- Leg circles (left leg)

    30- Leg circles (right leg)

    25- Shoulder tap push up

    25- Sit-ups

    15- Lunge skips (left leg)

    15- Lunge skips (right leg)

    20 secs- Wall sit

    25- Bunnyhops

    25- Up and down planks

    20- Plie squat

    20- Single-leg bridge lift (right leg)

    20 secs- Single-leg bridge lift (left leg)

    Do three sets with a break every three exercises to complete the 45 minute workout

  • SPCOM19122019 Workout

    GIOVEDI
    A

    A.Warm Up
    Row 400m
    poi
    3 Rnd
    20 DU
    20" Lunge Hold Left Side
    20" Lunge Hold Right Side
    POI
    BIKE 1000MT

    B. Forza
    OGNI 2' PER 14'
    4 FRONT SQUAT CON PAUSA DI 3"

    C . For Time
    150/90 Calorie AAB
    OGNI 2' 2 ROPE CLIMB

    D. Conditioning – For REP
    AMRAP 5:00 x 4
    100MT Empty Sled Push
    15 Power Snatch 60-45KG
    150 DU
    Rest 2'

    E. For Time

    EMOM OGNI 2' PER 12'
    10 Touch and Go Alt. DB Snatch
    A OGNI GIRO AUMENTARE IL NUMER DELLE REP

    7a. Optional Acc.
    l-sit
    3×30-30"
    Bear Hug Hinge Squats
    4×15
    Single Arm DB Press
    5×20

  • 22.12.2019 Workout

    Lepoja/ulkoilu, kevyttä juoksua