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, YV1 Strength

    Bench press 3 RM, then max reps @ 80 %

  • SPCOM14012020 Workout

    A
    A. Warm Up
    3 RND
    30" Dead Hang from Pull- Up Bar
    10 DB Hang Squat Clean Thruster
    Ski 10 Cal.

    B. Forza
    Ogni 2' per 7 set 14'
    5 Touch and Go Squat Snatch
    Set 1: 50-60%
    Sets 2-6: 65-75%
    Set 7: 80%

    C. For Time
    4 Rnd
    8-10 Muscle Ups (In alternativa 12-14 c2b)
    20 Alt.DB Squat Snatch 25/15kg

    D. Skill

    HSPU Strict
    HSWALK

    E.
    Ogni minuto fino a quando riesco a stare nel minuto
    Mnuto 1) 15/10 cal.bike
    Minuto 2) 3 A.swing
    Aggiungere 3 A. swing ogni rnd fino a quando non sto nel minuto

    E1 For Time
    20 Push Up
    50 Wall Ball
    Rest 90"
    20 Push Up
    40 Wall Ball
    Rest 90"
    20 Push Ups
    30 Wall Ball
    Rest 90"
    20 Push Up
    20 Wall Ball
    Rest 90"
    20 Push Ups
    1 max Wall Ball unbroken

    F. Optional Acc.
    3x 1' Weighted Plank Hold

    4×16 Seated Alternating DB Curl
    (8 Per lato)
    Dumbbell Split Squat
    5×20
    (10 Per lato)

    Back Rack Split Squat
    4×15 (2x lato)

    5x 20" Back Extension hold

  • Muscle & Power, CORE Workout

    Back: EMOM for 4 rounds
    1) 8-12 Deadlifts
    2) 8-12 Ring rows
    3) Hip extension hold on box (partner holds) / Rest
    4) Rest / Hip extension hold on box (partner holds)

  • Warmup Workout

    Every 90sec x 3 Sets
    AB 9/6 Cals
    12 Air Squats
    Every 90sec x 3 Sets
    45 Double Unders
    10 Wall Facing Shoulder Taps

  • 1/15/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Workout(25)
    5/5/1=:40 on :20 off
    shuttle runs
    alternating shoulder press
    lateral hopovers
    dips
    body builders

    Finisher
    50 kneeling crunch
    1:00 min chest opener

  • Locked up Workout

    40 - 30 - 20 - 10 reps for time

    Burpees
    Air Squats

  • 14.4.2025 Workout warmup Workout

    3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:
    Air bike
    Row
    SkiErg

    – Rest 1:00 between each round* –

    • 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

  • Strength Strength

    • 5-5-5 of:
    BB Front Squats (tempo 33X1)
    5RM
    90% 5RM 5-5 reps
    (Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

  • COOL DOWN Workout

    5min Row/IAirbike with nose breathing only

    10 Air Squat Cross Kicks video
    5 Down Dog to Cobra video

  • Active recovery Workout

    2 rounds:
    5k ass bike
    2.5k row