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

  • 17.3.2019 Workout

    Illalla salin wodi

  • AccessoryWOD Workout

    4 sets:
    10/10 Single Arm Dumbbell or KB Upright row @ 2121 tempo
    10/10 Single Arm Dumbbell torse row

    10/10 Bottoms up Kettlebell press

  • Squat snatch concistency Workout

    4 rds:

    90s on 2min off:

    30s max speed bar facing burpee + amrap squat snatch

    Rd 1: 135/95 or 50-55%
    Rd 2: 165/115 or 60%
    Rd 3: 185/135 or 65%
    Rd 4: 205/145 or 70%

  • accessory gymnastic Workout

    6 x
    3 strict muscle-ups https://vimeo.com/162485846
    0:15's False grip hold with KB https://vimeo.com/177415732

  • Bootcamp Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toe touches
    Toy soldiers
    Duck walk
    Spider-Man lunge

    Core strength
    100 sit ups

    E2MOM 30 bicycle crunches

    WOD
    Double tabata
    0:40 on 0:20 rest
    EMOM 30:00
    Min 1: row calories
    Min 2: KBS
    Min 3: air squats
    Min 4: bike calories
    Min 5: sit ups

  • Snatch complex Workout

    Find days technical heavy;

    1 power snatch + 1 low hang squat snatch + 1 OHS

  • AMRAP 7min Workout

    8 T2B
    12 Db snatch (22.5/15kg)

  • SPCOM08042020 CESARE Workout

    Lat Smash
    youtu.be/LCEyEuMxhkI
    MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

    4 RND
    10 Calorie ROW/30 DU
    10 Single Leg KB Deadlift
    10 Push-Ups
    20 R. TWIST

    STRENGHT PL
    Deficit Deadlift
    USARE UNO RIALZO SOTTO I PIEDI
    10×3 @65%
    REST 90"

    WOD
    CON VEST O ZAINO

    AMRAP 10'
    20 CAL ROW / 15 DOWN & UP
    40 Air Squat
    20 C2B

    SKILL
    SNATCH PULL COMPLEX

    OGNI 2' X 5 SET

    1 PAUSING SNATCH DEADLIFT
    1 HIGH HANG SNATCH PULL (ALTEZZA ANCHE)
    1 HANG SNATCH PULL (GINOCCHIA)
    1 SNATCH PULL (DA TERRA)

    CARICO

    1 SET ) 50% @ 1RM SNATCH
    2 SET ) 55% @ 1RM SNATCH
    3 SET ) 60% @ 1RM SNATCH
    4 SET ) 65% @ 1RM SNATCH
    5 SET ) 70% @ 1RM SNATCH

    WOD
    PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
    LAVORANDO PER 3' E RIPOSANDO 2'
    NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
    PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

    3' On / 2' Off
    200 DU
    30 Devil Press
    35 BMU/RING
    40 W. BALL
    35 SQUAT SNATCH (40-50KG/25-35KG)
    30 Burpee Box Jump Over
    20 HSPU

    OPTIONAL
    3×10 Back Rack Split Squat 5 per lato
    4×16 L-seated db press (8+8)
    4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
    5x20 sit-up +plates

  • SPCOM08042020 Workout

    A.
    Lat Smash
    youtu.be/LCEyEuMxhkI
    MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

    4 RND
    30 DU
    10 Single Leg KB Deadlift
    10 Push-Ups
    20 R. TWIST

    B.
    STRENGHT PL
    Deficit Deadlift
    USARE UNO RIALZO SOTTO I PIEDI
    10×3 @65%
    REST 90"

    C.
    WOD
    CON VEST O ZAINO

    AMRAP 10'
    20 CAL ROW / 15 DOWN & UP
    40 Air Squat
    20 C2B

    D.

    WOD
    PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
    LAVORANDO PER 3' E RIPOSANDO 2'
    NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
    PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

    3' On / 2' Off
    200 DU
    30 Devil Press
    35 BMU/RING
    40 W. BALL
    35 SQUAT SNATCH (40-50KG/25-35KG)
    30 Burpee Box Jump Over
    20 HSPU

    E.
    OPTIONAL
    3×10 Back Rack Split Squat 5 per lato
    4×16 L-seated db press (8+8)
    4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
    5x20 sit-up +plates

  • GYMNASTIC STRENGTH Workout

    • 6 Sets of:
    D-Ball/Sandbag Bear Hug Carry (60Kg) 100 m
    1’ rest each sets