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

  • WOD 17092015 Workout

    AMRAP 3 x 3min with 1 min rest between series:
    1º: - 3 box jumps (24"/20").
    - 6 burpees.
    - 9 air squats.
    1 min rest.
    2º: - 3 air squats.
    - 6 box jumps.
    - 9 burpees.
    1 min rest.
    3º: - 3 burpees.
    - 6 air squats.
    - 9 box jumps.

  • SPCOM28082019 Workout

    A.
    50 du
    20 r. swing
    15 down & up
    20 s. walk
    50 du

    B.
    3 RND
    4 ROPE CLIMB + 15 HSPU

    POI

    OGNI 20" PER 2' (3 SET)
    Rope L-Hang

    Da eseguire alla rope
    Hanging Knees to Armpit

    C.
    Ogni 2' per 20' (10 set):
    Power Clean con partenza sotto le ginocchia, non appoggiato a terra
    pausa di 2" e poi partire:

    Sets 1-2 = 6 rep @ 65%
    Set 3-4 = 5 rep @ 70%
    Set 5-6 =4 rep @ 75%
    Set 7 = 3 rep @ 80%
    Set 8 = 2 rep @ 85%
    Set 9-10 = 1 rep @ 90%

    D.
    4 rnd
    DB Biceps Curl x 8 rep
    Rest 60"
    zottman curl x 8 rep
    Rest 60"

    E.
    7 rnd
    60" Rowing @ 26 s/m (cercare di mantenere questo parametro)
    Rest 30" Ogni rnd

    F.
    TEAM WOD TC: 40'
    buy in
    600mt run S.
    then
    AMRAP
    10 BURPEES TARGET S.
    20 TTB S.
    30 HPC
    40 A. SWING
    30 DB PRESS ONE ARM
    20 ALT. PISTOL SQUAT
    1000MT ROW

  • Superkids 10-13v Taito Workout

    Harjoitellaan MU hypyllä

  • GYMNASTIC STRENGTH Workout

    3 Sets of:
    D-Ball/Sandbag Bear Hug Carry (50/30Kg) @ 60’’ max meters
    Rest as need each sets

  • warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toe to Bar 7 reps

  • Lördag 20/4 2019 Workout

    Partner wod, alternating each movement,
    10rft
    10 Dumbbell Hang “Clusters”
    10 Dumbbell Box Step-Overs
    250m Row

  • 8.10.2019 Sali Workout

    Eilinen/lepo

  • 14.9.2018 Workout

    Nostoharjoituksia

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • Superkids 10-13 v ja ninjat 14-16v WOD Workout

    5 x

    3 PEP
    6 overhead squats
    12 askelkyykkyä tanko eturäkissä