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

  • SPCOM30072019 Workout

    A
    200mt run+50DU x 2rnd
    PVC+MOBILITY

    4 RND
    15 DB Thrusters (15/10KG)
    10 Strict Pull Up
    15/10 Cal. ROW

    B

    In 18' 1RM di squat clean
    poi
    In 3' cercare di arrivare il piu' vicino possibile a 80cal uomo e 60 cal. Donna alla bike

    ARRIVATI AL 5' SE NON SIETE RIUSCITI AD ARRIVARE AL NUMERO INDICATO, 2 BURPEES PER
    OGNI CALORIA MANCANTE

    C

    For Time
    40 Deadlift 105/70-60kg
    30 Front Squats 90/60-45
    20 Hang Power Cleans 80-70/55-40
    10 Squat Snatch 55/50-35kg

    D

    for time

    Ski 500m
    20 HSPU
    Ski 500m
    25 HSPU
    Ski 500m
    30 HSPU

    LAVORO AGGIUNTIVO

    12 ROPE CLIMB NEL MINOR TEMPO POSSIBILE

  • CrossFit Rush Workout

    4 rounds for time:
    10 C2B Pull up
    30 Wall ball

    Rest 5-10 mins

    EMOM 20':
    a) Assault bike 12/8 cal
    b) Burpee 12
    c) Row 15/12 cal
    d) Rest

  • Fun in the Sun Workout

    25/30 Cal Bike
    15 Weighted Burpees Box Step
    15 Med Ball Clean
    25/30 Cal Row
    15 Weighted Burpees Box Step
    15 Med Ball Clean
    400m run with DB
    15 Weighted Burpees Box Step
    15 Med Ball Clean

  • HOME WOD 28 Workout

    WARM UP
    10-15 Cardio warm up.
    Do 20min jog or bike ride to get heart rate up.

    STRENGTH/SKILL
    4x15 banded hamstring curls. Use rubber band. You are in pronated position on the ground and loop a band arround the ankles. Try to feel a good squeeze when contracting. you can do two legs at same time or one leg at a time. Good idea to switch every set.

    After every set do 20 single leg glute bridges per leg.

    WORKOUT
    Emom10 min
    1. 6-8 devils presses
    2. 20 russian twist

    COOL DOWN
    5-10min foam rolling whole body. Calm breathing.

  • Muscle & Power, Joker Workout

    For time: 100 Pullups
    * if/when you break, do 10 MB cleans

  • Bicep curl Strength

    Bicep curl
    4x4r
    2 reps in the tank.
    Rest as needed.

  • Superkids 10-13 v WOD Workout

    5 kierrosta
    6 + 6 pistoolikyykky
    3 mittarimatoa + 30 sek pito
    30 sek L-sit pito

  • EASYWOD 13032020 Strength

    Soututekniikka

    Ilmakyykkytekniikka / Takakyykkytekniikka

    Takakyykky 3 x 5, sopiva paino

  • WOD Workout

    Every 3 Minutes on the Minute For As Long As Possible:
    From 0:00-3:00, 2 Rounds of:
    6 Power Cleans @40/30kg
    6 Pull-Ups

    From 3:01-6:00, 2 Rounds of:
    7 Power Cleans @45/35kg
    7 Pull-Ups

    From 6:01-9:00, 2 Rounds of:
    8 Power Cleans @50/40kg
    8 Pull-Ups

    From 9:01-12:00, 2 Rounds of:
    9 Power Cleans @55/45kg
    9 Pull-Ups

    From 12:01-15:00, 2 Rounds of:
    10 Power Cleans @60/50kg
    10 Pull-Ups

    TC:15'

  • 14.2.2020 Workout

    EMOM 12

    Even : 6 - 10 TTB (UB)
    Odd : 12 Db Snatch 22,5/12,5kg Alternating