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

  • Muscle & Power, YV2 Strength

    Weighted Chinup 2 RM, then 2x max reps without weight

  • 14.3.2020 Workout

    Lepoja

  • 7.3.2020 deload Workout

    5 x 5-8 strict HSPU unbroken, every 1:30

  • SPCOM19022020 Workout

    A. Warm Up
    3 Rnd
    10 DB Box Step Up (peso leggero)
    10mt HS Walk a muro
    Run 200m/row 300mt

    B. Forza
    EMOM 8'
    3 Power snatch @75-85%
    Drop and Reset

    C. For Reps
    AMRAP 12'

    3 DB Box step over (peso alto)
    3 Thrusters 45/25-30kg
    6/6, 9/9, etc..
    ogni set 15v-up

    WOD ENDURANCE

  • Hyvää juhannusta! Workout

    Ei ohjattuja tunteja!

  • Laskiaispulla.... Workout

    Laskiaispulla imeytyy olkapäihin. Ensimmäiset vaikutukset huomaa jo siinä vaiheessa kun lipaisee kielellä sitä kermavaahtoa. Varsinainen imeytyminen lihakseen tapahtuu välittömästi nielaisun jälkeen. Eli vatsaan asti kulkeutuu pelkäästään kahvi tms neste jota nautit syödessäsi laskiaispullia.

  • 13.3.2020 Workout

    2RFT:

    4 Snatch 55/35kg
    22 Box jumps
    4 Snatch 55/35kg
    22 WB 9/6kg

  • Conditioning Workout

    5x1min/rest 30”

    5x2min/rest 60”

    5x3min/rest 90”

    1. Max rep alt. dumbell snatch @22,5/15@Kg
    2. Max cal row
    3. Max Rep Single arm dumbell Thruster@22,5/15kg
    4. Max rep burpee to plate@20kg
    5. Max rep Double under

  • SPCOM27032020 Workout

    A.
    Warm up

    PVC+MOBILITY

    15 EMPTY BARBELL
    15 Box Jump
    10 Inch Worm
    15 Box Jump
    10 30 DU
    15 Banded Good Morning/ EMPTY BARBELL

    3 Rounds
    40"
    Hollow Hold+PLATES
    SQUAT HOLD
    Glute Bridges + Pullover KB

    B.
    Stenght WL (a)
    Squat Clean & P. JERK
    6×5
    Drop and Reset (non unbroken)

    Coaches Notes :Lavorare sul movimento
    Partire con bilanciere scarico ed eseguire 2 serie

    C.

    SKILL
    2 RND
    AMRAP 90''
    dx. Arm KB/DB Snatch
    AMRAP 90"
    sx Arm KB/DB Snatch
    Rest 2' (1' max rep v-up)

    Coaches Notes : Preferibilemnte lavorare con KB

    D.

    WOD
    OGNI 5' X 4 SET
    6 C2B
    12 Bar Facing Burpees
    10 HSPU/PIKE PUSH -UP
    50DU/100SU

    Lavoro Opzionale

    4×8-10 dip + carico OPPURE push-up close grip
    4×12-15 french press/ DIP su sedia
    5×20 R. Twist con KB

  • Weightlifting Metcon Workout

    • For Time:
    BB Thrusters 30 reps
    BB Power Snatch 30 reps
    BB Overhead Squats 30 reps
    @ 50/35Kg