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

  • WOD111019 Strength

    Front Squats
    5-5-5-5

    Romanian Deadlift
    10-10-10

    Bulgarian Squats
    20-20-20

  • Superkids 10-13v taito Workout

    Harjoitellaan perhosleuanvetoa /

    3 x 5 leuanvetoa niin ylös kun menee + 3 x 5 leuanvetoa mahd ohuella kumpparilla

  • Torstai WOD Workout

    YGIG
    3 rounds in 8min
    12/15cal row + 10 Box jump
    Rest 2min

    3 rounds in 8min
    9/12cal Bike + 6 Box step over (2x12,5/2x20kg)
    Rest 2min

    3 rounds in 8min
    15x DB Devil press (2x15/2x22,5kg)
    Rest 2min

    3 rounds in 8min
    30DU / 60SU + 10 Box HSPU
    Rest 2min

  • WOD Workout

    OPEN 20.1

  • Keskiviikko WOD Workout

    Kipping Pull up practice:
    Hollow rock & Arch rock
    Scapular Pull up
    Shoulder blade push up
    Kipping technigue

    12 – 9 – 6
    Thruster (30/42,5kg)
    Kipping pull up

    Rest 2min

    12 – 9 – 6
    Pistol squat
    Push up

    TC: 15min

  • SPCOM24092019 Workout

    Warm up 8’

    Squat flow video YouTube 

    5 wall climb,10 divebomber,10 spinte bacino e L ultima hold x 30”,rotazione gomiti prona e supina a terra 

    B

    Front squat 4x8 pause bottom 3'' 65 % 2'

    Sdhp 50 / 35 kg ---> death by ( partire da 5 reps)

    Dl ( singole ) 3x8 77% 2'

    C

    C1

    WEIGHLIFTING 

    Clean&Jerk (split jerk)

    5x5 50% Rest 30”

    Rest 60”

    4x2 60% Rest 30”

    Rest 60”

    2x2 70% Rest 30”

    Rest 60”

    2x2 80% Rest 30”

    C2

    ENDURANCE

    5x 30 Cal Row

         5 stazioni da 20 Double Unders 

    Rest 60”

    D

    WOD1
    EMOM 18' 6 SET
    1) 15/10 Cal- Assault Bike
    2) 8-10 Back squat (partire con 40% arrivare con 65%@1rm)
    3) 12-14 Pull-Ups

    WOD2
    FOR TIME
    40 Deadlift 100/70kg
    30 Front Squats 90/60kg
    20 Hang Power Cleans 80/50kg
    10 Squat Snatch 70/40kg

    (i carichi variano in base ai prorpi massimali)

    parte 2

    ogni 4' per 16'
    800m/650m Row
    Max BMU (per chi non ha i bmu versione scalata con loop band oppure C2B)

  • Weight Lifting Strength

    Power clean+power jerk 5 sets
    Squat clean+split jerk 5 sets
    Back squat 5x3

  • 20 min AMRAP Workout

    Partner workout ygig;
    16 Ring dips
    20 t2b
    100 double unders

  • Extra Credit 15-11-2019 Workout

    • Global Foam Roll Lats x 60s each
    • Half-Kneeling Biphasic Pec Stretch x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • OFF-SITE WORKOUT - Sprint Workout

    6min AMRAP

    50m Shuttle run (10m posts)
    6 Burpees

    WARM-UP:

    EMOM9

    1. 8-10x10m Shuttle run
    2. 40s Inch worm to push-up
    3. 30/30sec Perfect stretch