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

  • "Chunky Monkey” Workout

    For Time:

    9-8-7:
    Power Snatches
    Overhead Squats

    30/24 Calorie Assault Bike

    6-5-4:
    Power Snatches
    Overhead Squats

    30/24 Calorie Assault Bike

    3-2-1:
    Power Snatches
    Overhead Squats

    Barbell: (115/85)
    Kilos: (52/38)

  • 18.10.2020 WOD Workout

    "The Chief"
    AMRAP in 3 minutes
    3 Power Cleans 60/42,5kg
    6 Push-Ups
    9 Air Squats
    Then Rest 1 minute
    Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

  • DAVIDE & SIMONE #LA057 PROG. WEEK 4 Workout

    A.
    BACK, BICEPS & CORE

    3 RND

    Rest 1-3' Tra Rnd

    1) Military Grip Pull-Up Flow
    (5 bottom half, 5 top half, 5 full) PESO: Bodyweight

    2) Plank Shoulder Taps 20 PESO: Bodyweight

    B.
    BACK & CORE
    4 RND

    Rest 1-3' Tra Rnd

    1) Parallel Grip Pullup 8 PESO: Bodyweight
    2) Horizontal Band Pull 15: Elastico medio

    C.
    BACK & BICEPS

    4 RND

    Rest 1-3' Tra Rnd

    1) Top Half Chin-up 8-10 Bodyweight
    2) Alternating Biceps Curl con Top Hold 5-8 per lato PESO: MEDIO/ALTO

    D.
    BACK & BICEPS

    4 RND

    Rest 1-3' Tra Rnd

    1) Close Grip Seated Cable Row 10-12 ELASTICO: PESANTE
    2 ) Alternating Bottom Half Hammer Curl con Hold 5-8 per lato PESO: pesante
    3) Lateral Band Step Biceps Curl 5 per lato ELASTICO: PESANTE

  • EASYWOD 24022020 Workout

    EMOM 12

    *Even: 3-5 single leg long jumps / leg
    *Odd: 5-7 strict toes to rings / leg raises

  • CFPORVOO WOD 13.5.2021 Workout

    Tänään ei ohjattua, pelkkä PK

    30-60min PK

    300m hölkkä

    300m soutu

    100 naruhyppyä

    30s roikunta

    30s + 30s kylkilankku

    30s kyykky

    30s ABH

  • Kotitreeni Mobility Workout

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Cross crunches
    2) Windshield vipers
    3) Flutter kicks
    4) Rest

  • 4/21/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 heel grab
    10 single leg deadlift

    WRK(22)
    WRK 6:00 REST 1:00
    5 dumbbell hang clean
    10 sit ups
    20 mountain climbers(two count)

    then complete the following:

    WRK 6:00 REST 2:00
    walk/jog/run/row/bike

    then complete the following:

    WRK 6:00 REST 1:00
    5 dumbbell hang clean
    10 sit ups
    20 mountain climbers

    Finisher
    50 flutter kicks
    1:00 butterfly stretch

  • Saturday Cool down Workout

    2-3 min light cardio
    3+3 min tennis/lacrosse ball to trapezius area
    1.5-2 min banded scalene strech R/L
    10 cat cow strech

  • 1/15/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 side lunge
    20 walking front kicks
    10 pik n grass

    RCVR(30)
    walk, bike, jog a couple miles or casually stretch for 20-30 mins or so.

    Finisher
    30 side bends
    1:00 hamstring stretch