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

  • Gymnastics squat test Workout

    • nybörjare air squat
    • atlet box pistol
    • avancerad pistols x5/each leg
    • tjurnacke goblet pistol 24/16kg x1/each leg
    • ninja BB over head pistol 40/30kg/each leg
    • Avenger 1-arm over head pistol @24/16kg/each leg

  • 20.8.2019 Deload Cycle Workout

    35 minutes, :40 on, :20 of

    1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
    2 min : Kettlebell Clean & Jerk, light weight
    3 min : Sit ups
    4 min : Wallball shots, Unbroken
    5 min : Muscle Snatch
    6 min : Rope Climb
    7 min : Single Unders

    ja venyttelyt.

    Tai uintia.

  • Strength 06-04-2021 Workout

    Superset!
    4 work sets!

    Close Grip Floor Press in Bridge x 5.
    - build in weight
    Rest 45s.
    Archer Ring Row x 6 each.
    Option: 8-12 Ring Rows
    Rest 45s.

  • Metcon Workout

    • For Time:
    DB Box Step Overs (60/50 cm) (22.5/15Kg) 100 reps accumulated
    Every 2:00 from the start perform:
    Toes to Bar 10 reps
    Accumula 100 DB Box Step Overs e ogni 2 min compreso l’inizio effettua 10 Toes to Bar
    16 Min Timecap

  • Endurance Workout

    • 6 Interval of:
    Row 1000 m @ 1-2’’ faster than 2000 m PR pace
    1:30 rest each interval

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Barbell
    A. Squat Clean
    Heavy Double for the day

    B. Every 30 s. for 10 minutes:
    1 Squat clean @ 85-90% of max Double
    - Not done, back pain

    2.Metcon
    A. 12 min AMRAP:
    8 DB Burpees - BBJ
    10 Chest to bar - butterfly pull ups
    15/12 cal Erg - row
    - Reps: 4 rounds + 1 BBJ
    - HR 159/176

    Rest 6 min

    B. 12min AMRAP:
    10 Power snatches - TTB
    30 Double unders
    15 m HS Walk - 15 cal ski erg
    - Reps: 4 rounds + 4 cal ski
    - HR 169/181

    3.Strength accessory
    A. Strict pull ups
    - 4x7

    B. 5 sets:
    10 strict DB press - 20 lbs
    10 EZ-bar bicep curl - 15 kg

    C. 3 sets:
    8 sa. DB row - 35 lbs
    10 side lat. raises - 10 lbs

    D. 4 sets:
    8 leg raises on stall bars

  • WOD 31/08/19 Workout

    TEAM OF 3

    A. FOR TIME 4 K ROW CHANGE AS NEED

    B. FOR TIME ALL THE MEMBER OF THE TEAM MUST COMPLETE ONE ROUND OF:

    15/12 CAL BIKE

    80 DU

    15/12 CAL BIKE

  • Extra Credit 06-04-2021 Workout

    Banded Pushdowns: 100 reps, AFAP.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Metcon Workout

    • 12 Min AMRAP of:
    Double DB Devil Press (2X22.5/15Kg) 2 reps
    C2B Pull Ups 2 reps
    Double DB Devil Press 4 reps
    C2B Pull Ups 4 reps
    Double DB Devil Press 6 reps
    C2B Pull Ups 6 reps
    Etc.

  • Metcon Workout

    • For Time:
    Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
    Every 2:00 including 0:00 perform:
    Double KB Thrusters 8 reps
    Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
    peso delle KB tra 2X16-24/12-16Kg