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

  • EMOM circuit Workout

    30 min EMOM

    1. 3-8 HSPU
    2. 30-60 Double-Unders
    3. 15-20 Wallballs
    4. 17/12 cal Row
    5. Rest

  • "Base Camp" Workout

    AMRAP 15:
    1 Round of "Strict Cindy"
    1 Barbell Clean and Jerk 70/50
    1 Round of "Strict Cindy"
    2 Barbell Clean and Jerks 70/50
    1 Round of "Strict Cindy"
    3 Barbell Clean and Jerks 70/50
    ...
    Add (1) Barbell Clean and Jerks Per Round

  • Clean & jerk (Technique) Workout

    Every 2:00 x4 sets:
    1 Clean pull
    1 Low Hang squat clean
    2 Split jerk

    Rest 2min...

    EMOM x8:
    1 Squat clean & Split jerk
    @max 60%

  • SPCOM07042020 CESARE GHIO Workout

    W.UP
    MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
    PVC+MOBILITY
    AMRAP 7'
    10 Hang Power Clean and Jerk EMPTY BB
    20 Double Unders
    30" Wall Sit
    40" CRUNCH

    STRENGHT WL
    “Touch and Go” Push Jerk
    10-8-6-2
    ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

    Scoring:

    FOR TIME
    4 RND
    12 empty BB FRONT SQUAT
    9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
    Rest 30" TRA I RND

    REST 3'

    21-15-9
    STRICT HSPU
    STRICT RING DIP (VEST O SOVRACCARICO)
    HRPU (VEST O SOVRACCARICO)

    Scoring:

    SKILL
    15'
    Pratica HSW
    4X40" HOLLOW POSITION CON DISCO
    3X30 HOLLOW ROCK
    - LAVORARE A MURO E LIBERO
    - A MURO FRONT FACE

    Scoring:

    WOD
    AMRAP 15'
    6 Power Clean 75-80kg/40-50kg
    9 Lateral Bar Burpees
    12 Pull-up

    OPZIONALE
    EMOM

    OGNI 5' PER 4 SET
    500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
    100 DU

    LAVORO BRACCIA:
    6 SET REST 90" TRA I SET
    5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

    8 REP SINGLE ARM DI CURL X LATO
    PER UN TOTALE DI 5 SET
    NO REST TRA I LATI
    REST 90" TRA I SET

  • Conditioning Workout

    IN PAIRS / YGIG

    AMRAP 24

    100 Wall Ball 9/6kg
    100 Double Under
    100 Kbs 24/16kg

    Split the reps anyway

  • CFC NLA - Livetreeni 7/4/20 klo 18:00 Workout

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  • Box P 31-05-2020 Workout

    STRENGTH
    1a) DB RDLs: 4 x 8. Rest 30s.
    - done with TWO DBs
    1b) DB Hammer Curls: 4 x 8-10. Rest 30s.

    2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
    - Side Plank + Elbow Plank + Side Plank.

    METCON
    AMRAP 10 ascending reps:
    1 DB Man Makers (50, 35)
    100 Meter Run
    2 DB Man Makers
    100 Meter Run
    3 DB Man Makers
    100 Meter Run
    And so on continuing in this fashion..
    *Score = highest round completed

    EXTRA CREDIT
    Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.

  • Pull up 4x2 Strength

    Four sets of two pull ups with extra weight (or not).

  • Boot camp Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toe touches
    Toy soldiers
    Duck walk
    Spider-Man lunge

    Core workout
    EMOM x 12
    Min 1: 0:30 plank
    Min 2: 12 leg raises

    WOD
    800m row
    30 DB thrusters
    400m row
    20 DB thrusters
    200m row
    10 DB thrusters

  • 6.4.2020 Home Workout Workout

    5 RDS (AMRAP)

    30 sec on, 30 sec off

    1) Jumping squats
    2) HSPU/ Pike push ups
    3) Plan hip touches