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

  • Omatoimi lämmittely Workout

  • Omatoimi lämmittely Workout

  • #SLACOM15052020 Workout

    W.UP
    2rnd
    Samson Stretch 2' per lato
    Spiderman + Reach 10 per lato
    Banded Hamstring Distraction: 2' per gamba

    5' DU MAX MT ROW

    4-5 SET
    10-12 RDL to Overhead EMPTY BARBELL
    60" Continuous Alternating DB Biceps Curl 60"

    5 SET
    5 PULL-UP PRESA SUPINAZIONE

    STRENGHT WL
    A.
    Ogni 2' per 8' (4 set):
    Power Jerk + 3 Overhead Squat
    youtu.be/EkS7SYZrcF8

    B.
    Ogni 2' per 6' (3 set):
    Jerk from Split Position x 3 rep
    youtu.be/l-5-2pMheKw

    C.
    Ogni 2' per 12' (6 set):
    Split Jerk
    *Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 2 reps @ 75-80%
    *Sets 5-6 = 1 rep @ 85-90%

    5-6 rnd

    Kettlebell Low Clean Squat Complex 5-8 REP carico pesante
    Kettlebell Goblet Squat 5-8 REP carico pesante

    Back Squat
    *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85-90%
    *Set 4 – 10 reps @ 78% *Set 5 – 10 reps @ 78%
    Rest 2'

    WOD

    "TAPIR"

    FOR TIME

    4 RND
    16/12 Cal. Row
    16 alt. Kb snatch
    16 TTB
    REST 2'
    3 RND
    4 Strict HSPU
    rest 30"
    8 Kipping Hspu
    rest 60"
    12 deficit HSPU
    REST 90"

    N.B.: SCALARE IL NUMERO DELLE RIPETIZIONI IN BASE ALLE PROPRIE CAPACITA'.EVENTUALMENTE APPOGGIARE I PIEDI SU UN RIALZO, IN ALTERNATIVA NELLA VERSIONE CON DEFICIT ESEGUIRE HRPU

    REST 2'
    2 RND
    12 BMU (IN ALTERNATIVA C2B)
    24 Burpees OTB

    Scoring:

    Optional

    4 set
    Strict Pull-Up 6-8 (presa stretta)
    rest 3' prima di passare al secondo esercizio
    Alternating Hammer Curl 5-8 per braccio

    4 set
    Double Dumbbell Biceps Curl 5-8
    rest 3' prima di passare al secondo esercizio
    Chin-Ups 5 (presa larga)

  • CFKN minit Workout

    Alkulämmittely ja mobility

    Eläinliikkeitä

    Treenit 4x 20/10
    Vene
    Yhden jalan hyppy
    Kottikärryt
    Istumaannousu jalat vastakkain
    Punnerrus läpsy

    Loppuvenyttelyt

  • IRON1/ Extra-alkeis Workout

    Snatch
    -diffrent snatch drills

  • 3/1/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(24)
    WRK 10:00 REST 2:00 WRK 10:00
    10 single arm dumbbell ground to overhead
    10 breakdancers
    5 hand release push ups
    10-10m shuttle drops
    (10m run w/body builder at each turnaround)
    10 v-ups

    Finisher
    50 round the world
    :30 chest opener per side
    1:00 pigeon

  • Conditioning Workout

    3x8' AMRAP, 2' rest
    30 DU/60 SU
    20 KB swing @ 20/12kg
    10 V-up
    5 burpee

  • Gymnastic Complex Workout

    For Time:
    50/40 Calorie Row
    40/30 Calorie Ski Erg
    30/20 Calorie Assault Bike

    Every 1:30, to include the 0:00:
    5 Toes to Bar
    3 CTB Pull-Ups
    1 Bar Muscle-Up
    3 CTB Pull-Ups
    1 Bar Muscle-Up

  • Warm up and WOD Workout

    400m row or run or 1000m bike

    3 rounds
    10 light weight KBS
    10 lightweight wallballs

    WOD
    50-40-30-20-10
    AKBS 50/35
    Wallballs 20/14

    *E2MOM
    5 burpees

    *burpees start at 2:00, 4:00, 6:00 etc.

  • Rowing Cindy’s Cousin Workout

    30 min AMRAP

    5 rnds of Cindy’s Cousin
    5 Burpees
    10 Push-Ups
    15 Air Squats
    Then
    1000m Row