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

  • 01/02/21 Strength

    Bodyweight only strength

    1min on
    1min off
    3 rounds per exercise
    Complete all sets per exercise before moving on to the next.
    Aim to do the first set at a harder scale than usual
    Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

    1) strict pull ups
    2) strict hspu/box hspu/pike push up
    3) strict chin ups
    4) strict dips
    5) perfect press ups

  • SPCOM03012020 Workout

    A. Warm Up
    pvc+mobility
    4-3Km A. Bike

    B. Forza
    Deadlift
    1×6 @ 68%
    1×5 @ 78%
    1×4 @ 90%
    1×1 @ 95%
    Touch and Go

    C. For Time
    4rnd
    20 GHD Sit Ups
    15/12 Cal. Row
    10 Squat Cleans 80-70/60-45
    Rest 2'

    D. Skill
    4 Rnd
    12 Pull Ups
    10 C2b
    6-8 Bmu

    E. For Reps
    AMRAP 14'
    20 KB Snatch 25-22,5/20-15KG
    50m Weighted Sled Push
    20 Sandbag Over Shoulder 50/25KG
    50m Weighted Sled Push

    E1.For Time
    6 RND
    200m Row
    25 Box Jump Over
    Rest 2'

    F. Lavoro opzionale
    Double KB Single Leg Deadlift
    3×10
    (5 per lato)
    V-Up
    4×15
    strict pull-up
    5×8-10

  • 21.1.2020 CF Workout

    Eilinen

  • 18.1.2020 CF Workout

    Eilinen

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • SPCOM10122019 Workout

    A. Warm Up
    AMRAP 8'
    20 GHD
    40DU
    30" SQUJAT HOLD+PLATES
    40DU
    POI
    3' MAX REP EMPTY BAR

    B. FORZA
    EMOM OGNI 2' PER 7 SET 14'
    5 Front Squat LENTI 3" DISCESA 2" BOTTOM 3" SALITA

    Set 1: 50-60% @1RM FRONT SQUAT
    Sets 2-6: 65-75% @1RM
    Set 7: 80%@1RM

    C. Conditioning – For Time
    ROW600m
    15 C2B
    20 Push Jerk
    15 C2B
    20 Push Jerk
    15 C2B
    ROW 600m
    Carico: 60-45kg 50-35kg

    D. For Time
    4 RND
    30 GHD Sit Ups+MB
    12 D-BALL Clean
    Rest 2'

    E. EMOM
    OGNI 5' PER 25'
    30" Max Cal. BIKE
    2 x 10 Single Arm DB Overhead Squat (10 PER LATO)
    10 TTB
    16 PSTOL
    20 PUSH UP

  • 17.5.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • run/squat cleans/dips/KB swings Workout

    Warmup:
    5 min jump rope
    3 rounds
    20m high knees
    20m butt kickers
    10 KTE

    skills:
    dips and KB swings

    WOD:
    20 min time cap
    800m run
    1 min squat cleans 75 Rx
    1 min dips (black band)
    1 min KB swings 1 pd RX
    400m run
    repeat cycle
    800m run

    complete with 89 total reps and 0:53 to spare

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 15 mins do:
    Sled Drag, pick load, 15m
    4 Man Makers @15/10kg
    Handstand Walk 10m

    Sled Drags- moderate weight

    Complete at RPE 6-7 out of 10 (60-70% effort).

    B,
    3 rounds for quality of:
    L Waiters Walk, pick load, 15m
    20 Russian Twists, pick load
    Banded Plank Hold, 30 secs
    R Waiters Walk, pick load, 15m
    10 L/10 R Paloff Press
    GHD Hip Extension Hold, 30 secs

    Rest as needed between each set and use light to moderate weight for the carries.

  • Tisdag 29/12 2020 Workout

    E10min for 40min
    1000m row
    50 DU
    30 Wall balls
    10 TTB