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

  • 06.06.2025 Workout

    C&J
    *jos jerkki sattuu niin clean

    Clean and jerk waves -

    Wave #1: 3 @70%, 2 @75%, 1@ 80%
    Wave #2: 3@ 80%, 2@ 85%, 1@90%
    Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

    *Rest 1:00-1:30 between sets Rest 2:00 between waves

    Clean Pull

    • 3x1 @110-120% (1s pause below knee) *rest as needed

    Strength

    A) 4x For Quality:

    • 10 GHD Nordic Hamstring Curl

    rest 60s

    • 30m SB Bearhug Carry

    rest as needed

    B) 4x For Quality:

    • 15-20 GHD Hip Ext.

    rest 60s

    • 45/45s Copenhagen Plank

    rest as needed

  • Omatoimi lämmittely Workout

  • 17.1.2020 Workout

    Lepoja

  • 17.4.2021 Strength

    Bench Press

    6 x 4 x 80%

    Sendoff 3:00

  • Recovery WOD Workout

    For time:
    Row 5K @ easy-moderate pace

  • "Base Camp" Workout

    AMRAP 15:
    1 Round of "Strict Cindy"
    1 Barbell Clean and Jerk 70/50
    1 Round of "Strict Cindy"
    2 Barbell Clean and Jerks 70/50
    1 Round of "Strict Cindy"
    3 Barbell Clean and Jerks 70/50
    ...
    Add (1) Barbell Clean and Jerks Per Round

  • 17.4.2021 Workout

    AMRAP 7

    Max. Reps Push Press 50/35

    *EMOM 3 Bar over burpees

  • SPCOM07042020 CESARE GHIO Workout

    W.UP
    MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
    PVC+MOBILITY
    AMRAP 7'
    10 Hang Power Clean and Jerk EMPTY BB
    20 Double Unders
    30" Wall Sit
    40" CRUNCH

    STRENGHT WL
    “Touch and Go” Push Jerk
    10-8-6-2
    ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

    Scoring:

    FOR TIME
    4 RND
    12 empty BB FRONT SQUAT
    9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
    Rest 30" TRA I RND

    REST 3'

    21-15-9
    STRICT HSPU
    STRICT RING DIP (VEST O SOVRACCARICO)
    HRPU (VEST O SOVRACCARICO)

    Scoring:

    SKILL
    15'
    Pratica HSW
    4X40" HOLLOW POSITION CON DISCO
    3X30 HOLLOW ROCK
    - LAVORARE A MURO E LIBERO
    - A MURO FRONT FACE

    Scoring:

    WOD
    AMRAP 15'
    6 Power Clean 75-80kg/40-50kg
    9 Lateral Bar Burpees
    12 Pull-up

    OPZIONALE
    EMOM

    OGNI 5' PER 4 SET
    500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
    100 DU

    LAVORO BRACCIA:
    6 SET REST 90" TRA I SET
    5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

    8 REP SINGLE ARM DI CURL X LATO
    PER UN TOTALE DI 5 SET
    NO REST TRA I LATI
    REST 90" TRA I SET

  • Conditioning Workout

    IN PAIRS / YGIG

    AMRAP 24

    100 Wall Ball 9/6kg
    100 Double Under
    100 Kbs 24/16kg

    Split the reps anyway

  • Gymnastics + weightlifting + conditioning Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Clean& jerk
    4 x 2 Clean + 1 Jerk
    x 75-80 %/ "1 rep in the tank"
    - 55 57.5 60 60

    3.Metcon
    A. 5 RFT
    10 butterfly pull up
    10 cal row
    Time: 7.52 (100 s/round)

    B. AMRAP5
    4 Hang squat clean 75/55 kg > 40 kg
    3 Push jerk
    2 Front squat
    *EMOM 5 cal AB > bike erg
    Reps: 4 rounds + 1 HSC
    Rest 5

    C. AMRAP5
    4 Hang squat clean 55/40 kg > 30 kg
    3 Push jerk

    2 Front squat

    *EMOM 5 cal AB > bike erg
    Reps: 5 rounds + 4 HSC