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

  • Bootcamp Workout

    3 rounds
    8 cal bike or row
    10 good mornings
    5 deadlifts with empty barbell

    Deadlifts
    E2MOM x 5
    10-8-6-4-2
    *increasing in weight for quality

    WOD
    EMOM
    Min 1: bike or row for calories
    Min 2: 5 burpees
    Min 3: bike or row for calories
    Min 4: 7 deadlifts

    *workout ends when you reach 60 cal on bike or 80 cal on rower

  • Warm up and strength Strength

    Warm up
    3 rounds
    Duck walk up and down gym
    8 pausing squats (2 seconds in bottom position)
    8 glute bridges

    Strength
    Backsquat
    E2MOM
    10@50%
    8@60%
    6@70%
    4@80%
    2@85%

  • 25.10.2020 Workout

    Lepoja

  • C&J Workout

    Warm up:
    5-10min Dynaamiset venytykset/rullaus/aktivoinnit
    Barbell warm up:
    8 Cossack squat with barbell
    8 Kang squat
    8 High hang muscle clean
    8 Clean DL
    8 Tall clean
    8 Push press
    8 Split jerk behind the neck
    C&J:
    2+1 @70%
    2+1 @75%
    2+1 @80%
    2 x 2+1 @85%
    of 1RM

  • 22.10.2020 Wod Workout

    7 x 1 Sprint
    Send Off 1:30

  • 2.2.2022 Restart Workout

    EMOM 12

    1 minute : 4 High Hang Power Clean
    2 minute : 3 Hang Power Clean ( above knee )
    3 minute : 2 Power Clean

  • 2/10/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(27)
    WRK 12:00 REST 3:00 WRK 12:00
    100m run
    10 dumbbell ground to overhead
    100m run
    20m overhead walking lunge or front rack
    100m run
    30 bicycles

    Finisher
    30 round the world
    1:00 butterfly stretch

  • 10/20/20 Workout

    Warm up(10)
    3rds
    20 jax
    10 single keg dl
    20 heels to rear
    10 reverse lunge

    WRK(24)
    WRK 3:00 REST 1:00 x6
    10 dumbbell step ups with reverse lunge(reverse lunge only, if you don't have a box)
    30 mountain climbers
    10 dumbbell tricep overhead extension
    30 heavy jump rope/jump rope

    Finisher
    50 crunches
    1:00 butterfly stretch

  • WOD Workout

    cnj
    squ

  • SPCOM20092019 Workout

    VENERDI
    A

    Warm up mobility 10’

    Squat flow video

    3 round: 30” duck walk 30” palloff dx 30” palloff sx 30” monster walk dx 30” monster walk sx 20 front squat 3-3-1-1 pc 10 spinte bacino alto

    B

    Front squat :

    5   20"  4  20"  3  20"  2  20"  1  rest 3'  75%
    Strict pull up:
    Per 10' ogni 20" una rep

    C

    WEIGHLIFTING 

    For time:

    Grace 60/42kg

    Rest 5’

    Isabel 60/42kg

    D

    WOD 1
    2 RND
    10 BMU
    20 Ring Dip
    30 GHD
    40CAL ROW

    E

    WOD2
    For time:
    Run 800MT
    100 Push-Ups
    50 C2B
    25 Thrusters (50KG/35KG)

    OPTIONAL WORKOUT

    GYMNASTICS 

    EMOM 12’

    1: 1 TTB + max time L-Sit Hold

    2: 2 TTB + max time L-Sit Hold

    ... 

    ( non mi stacco dalla sbarra dopo aver fatto i TTB)

    Extended plank hold 60”

    Rest 30”

    Superman 60”

    Rest 1’

    X 3

    ENDURANCE 

    Row 

    300mt fast 200mt slow

    Rest 60”

    X 5