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

  • #SLACOM13052020 Workout

    W.UP
    ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

    40" GTOH with plate
    30" Burpee to Plate
    10 Calorie Row
    30" Burpee to plate
    40" GTOH with plat

    4-5
    Rest 1 Minute Between Rounds

    Side Plank Rotational Press 8-10 per lato

    Alternating Single Arm Superman Extensions 10 per lato

    SNATCH

    EMOM ogni 2' per 3 set 6'
    Snatch Press from Receiving x 5 rep

    EMOM ogni 2' per 5 set 10'
    Snatch Push Press + 2 Overhead Squat

    EMOM ogni 2' per 12 set 24'
    Snatch senza staccare i piedi da terra

    *Sets 1-2 = @ 65% of 1-RM Snatch
    *Sets 3-4 = @ 70% of 1-RM Snatch
    *Sets 5-7 = @ 75% of 1-RM Snatch
    *Sets 8-10 = @ 80% of 1-RM Snatch
    *Sets 11-12 = @ 85% of 1-RM Snatch

    WOD
    "ELF OWL"
    AMRAP 5' x 4 set WITH VEST
    5 Strict ring dip
    10cal/Row
    5 Push Press 50-60/35-45
    10 HRPU
    Rest 2'
    Continuare da dove si era interrotto a ogni intervallo.

    CONDITIONING
    4 RND
    250MT RUN ROW
    12 Lateral Box Jump Overs
    Rest 2'

  • 8 rounds Workout

    2min. ON / 2min.: OFF:
    50 DU's
    8 Power Snatches (50/35kg)
    Max cal Row/Bike/Run in remaining time.

  • Main site Monday 240708 Workout

    For time

  • WOD Workout

    5 rounds for time;
    8 Pistols each leg (alternating)
    6/4 Cal Bike/Row/Ski
    4 Man-Makers @22,5/15kg

    RX+: 1-4 Ring Muscle-ups after each round
    Scale pistols: Self assisted, to box, DB Front Squat
    Timecap : 15:00 mins

  • On the min for 45min Workout

    1. Bike cal 2."Man Maker"
    2. Hollow Rock 4.Thruster w/2KB
    3. Rest

  • For time Workout

    1 Round:
    (w/ partner)

    800m Run
    80/60 cal Bike / Row
    80 Toes to Bar
    80 Box Step-Ups (w/ Dumbbell: 22.5/15kg)
    80/60 cal Bike / Row
    800m Run

    (Time cap: 25min.)

    • Ohjeistus:
    • Molemmat Parista juoksee samaan aikaan.
    • Loput liikkeet/toistot saa jakaa vapaasti.
    • Box stepeissä käsipainoa saa kantaa vapaalla tyylillä.

  • AMRAP'ai Workout

    1x
    3min AMRAP (1min Pull Ups/ 1min HSPU/1min Wall Ball)
    3min rest
    2x
    2min AMRAP (40s Pull Ups/ 40s HSPU/ 40s Wall Ball)
    2min rest
    3x
    1min AMRAP (20s Pull Ups/ 20s HSPU/ 20s Wall Ball
    1min rest

  • Warmup Workout

    3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
    AB 15/12
    14 Wall Facing Shoulder Taps
    10 Quadruped Thoracic Rotation/side

  • "En ore" Workout

    "Encore”

    On the 5:00 x 2 Rounds:
    21 Over-and-Back Dumbbell Hops
    12 Dumbbell Thrusters (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    9 Dumbbell Clean and Jerks (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    6 Devils Press (50’s/35’s)

    On the 5:00 x 2 Rounds:
    21 Over-and-Back Dumbbell Hops
    6 Devils Press (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    9 Dumbbell Clean and Jerks (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    12 Dumbbell Thrusters (50’s/35’s)

  • Friday Cool down Workout

    2-3 min light cardio
    2+2 min low back / side smash with roller
    1+1 min leg across body strech