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

  • Box P 09-05-2020 Workout

    METCON
    0:00-10:00 AMRAP:
    400 Meter Run
    20 Wall balls (20, 14)
    50 Double Unders

    12:00-22:00 AMRAP:
    400 Meter Run
    10 DB Hang Power Cleans (50, 35)
    30 Air Squats

    22:00-32:00, on your own at an easy pace, Recover:
    3 Options:
    Easy Row
    Easy Bike
    Easy Jog
    *Choose 2 and perform 5 minutes of each.

    EXTRA CREDIT
    Banded Pull-aparts: 4 x 40-50. Rest 60s.
    *Use a light band and complete 40-50 UB reps

  • 2 x 6 min AMRAP + 3 min lepo Workout

    2 x 6 min AMRAP + 3 min rest

    -30 DB box step overs
    -20 toes to bar
    -30m DB lunge
    -20 pull ups
    -30m DB reverse lunge
    -20 HSPU

  • "IHOP" Workout

    AMRAP 15:
    60 Double Unders
    30/24 Calorie Row
    5 Power Cleans
    5 Hang Squat Cleans
    5 Squat Cleans

    Pounds: 165/115
    Kilos: 75/52

  • 18.04.2026 (PM) Workout

    Engine

    5 Sets Of:

    AMRAP 3

    • 22 Cal Echo
      +AMRAP: Max Cal Row

    • Easy 3min bike between sets

  • Juyang 3 days workout: Day 2 Workout

    Exercises for core body part

    Exercises are based on 10 reps with 3 sets each.
    The resting time is in between each exercise for 20 seconds.

  • Omatoimi lämmittely Workout

  • SPCOM23072019 Workout

    A.
    200mt run+50DU x 3rnd
    PVC+MOBILITY
    2RND
    One Arm Ring Row x 5 rep per lato (movimento controllato)
    Rest 15"
    Reverse Grip Push Up x 10 rep
    Rest 15"
    Band Pull-Throughs x 10 rep
    (Cercare la massima contrazione dei glutei e l'estensione completa dei fianchi )
    Rest 15"
    30" Supinated-Grip Hang from Pull Up Bar
    Rest 15"
    One Arm Overhead Kettlebell Cossack Squat x 5 rep per gamba
    Rest 15"

    video esecuzione:
    One Arm Ring Row

    Reverse Grip Push Ups

    Band Pull-Throughs

    Supinated-Grip Hang from Pull Up Bar

    Single-Arm Overhead Kettlebell Cossack Squat

    B

    EMOM 20' ogni 2' (10 set): 
    Snatch x rep : 4,4,3,3,3,2,2,2,1,1

    Carichi per set % 55, 65, 70, 75, 80, 85, 90, 95, 100, 101

    C

    Deadlift
    4 x 5 REP 65%
    rest 2'

    POI

    Back Squat
    4 x 5 ripetizioni al 65%
    rest 2'

    E

    AMRAP 20'
    80 Double Unders (160SU)
    40 Wallball
    30/20 Cal. Row
    20 Alt. DB Snatch 22,5/15KG

  • 22.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Weightlifting Workout

    A:
    Non contact squat snatch + snatch pull
    5x1+2 @60%

    B:
    Non contact snatch pull + power snatch + ohs
    5x1 @heavy technical weight

  • Warmup Workout

    3 Sets - Focus on control of each movement - move slow and deliberately
    10 Quadruped Hip Ext/leg
    rest 15sec
    30sec Forearm Plank
    rest 15sec
    10 Side Plank Rotations/side
    rest 15sec
    10 Jefferson Curls
    rest 60sec