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

  • SPCOM12112019 Workout

    A.
    5' DU SUDDIVISI IN
    40" ON
    20" OFF

    3' BIKE

    PVC+MOBILITY

    B.

    empty bar:

    Overhead Squat
    2 x 6-8 rep

    rest 2' poi

    Front squat

    2x6-8 rep

    rest 2' poi

    Front squat in mezza accosciata con movimento lento

    2x6-8 rep

    C.
    emom ogni 2' per 10 set (20')
    complex

    Hang Clean + Clean + Jerk

    Incrementare il carico ogni set

    B.
    emom ogni 2' per 10 set (20')
    50 du
    8 c&j
    partenza 50% @1rm c&j
    incrementare il carico ogni set

    C.
    3 rnd
    DB Press one arm x 8 Rep per lato
    Rest 90"
    DB Hammer Curl x 10 reps

    D.

    4RND

    20/15 Cal. Bike
    20 GHD
    8 power clean (70-60/45-35kg)
    40mt KB F. Carry

    rest 60" tra i set

    Lavoro opzionale
    6 rnd
    500/400mt Row
    15 Burpees Over the Row

  • 11.2.2024 The Chief: Workout

    5 Rounds of a 3-minute AMRAP:

    3 power cleans
    6 push-ups
    9 air squats

    *rest 1 minute btw

  • Recovery WOD Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toy soldiers
    Floor touches
    Spider-Man lunge

    Interval training
    Pick one: Row, Bike, Run

    Row intervals
    400m @ 75% -80% max effort
    Rest 2 minutes
    X8

    Bike intervals
    25/20 calories @ 75% -80% max effort
    Rest 2 mins
    X8

    Running intervals
    400m @ 75% -80% max effort
    Rest 2 mins
    X8

  • Run/row sprint Workout

    3x 800 metres run Moderate pace
    rest 3 mins between efforts
    3x 400 metres run faster pace
    rest 2 mins between the efforts
    3x 200 metres run faster pace
    rest 1 min between effort
    3x 100 metres tun
    rest 30 seconds between efforts

  • 17.12.2019 Workout

    Eilinen/Lepo

  • 11.2.2024 5 sets of Workout

    1 clean pull + 2 hang power clean

    Go every 1:30

  • 22.9.2020 WOD Workout

    Shoulder press

    5-4-3-2-1 AHAP

    Rest 2:30 Between sets.

  • 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

  • 1/13/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne
    or make up a wod from earlier this week.

    4x1 bench (10)
    superset with dips

    Finisher
    2 min samson
    50 cross crunch
    30 T raise

  • 7/15/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    GRT(20)
    Run 2.0 miles or 20:00 minutes

    Finisher
    50 kneeling crunch
    1:00 hamstring stretch