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

  • 11/11/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 pass through
    10 pvc oh squat
    5 handstands or kick up att

    Metcon(12)
    50 box jumps/step ups 24/20
    30 mb sit ups 20/14
    10 frog jump burpees

    Metcon-comp(12)
    50 box jumps 24/20
    30 ttb
    10 burpee bar mu

    afterburner
    choose one:
    40 cal row or airdyne
    100 rope slams
    100 double unders/300 singles

    Finisher
    1 min side plank per
    stretch and roll

  • Superkids 10-13v omatoimi Workout

    Etsi mikä tahansa muu paikka missä voit tehdä leuanvetoja, paitsi leuanvetotanko! Jos ei muuta niin pöydän reuna!

    Koita vetää siinä 3 x niin monta leuanvetoa kuin pystyt! Vaihtoehtoisesti roiku siinä niin kauan kuin pystyt!

    Sannille voi laittaa kuvia whatsappiin 0503719930

    Tee tukevalla penkillä joka alkava min x 12

    Pariton minuutti: 10 dippiä
    Parillinen minuutti: 10 sek L-sit pito

  • FUNCTIONAL 18.8.2021 Workout

    EMOM 20
    1. 8-12/ side one arm KB push press
    2.30-45s. plank
    3.12-15 box jump
    4.12-15 hand to hand KBS

  • Deadlift amrap Strength

    Amrap deadlift@80%

  • #SLACOM28042020 Workout

    W.UP
    UP DOG: 2'
    Bnded shoulder distraction: 2'
    BARBELL FOREARM STRETCH: 2'
    PVC
    3 RND
    10 CAL. ROW/30 DU
    10 (5+5) RDL KB Deadlifts ONE LEG
    10 (5+5) BURPEES ONE LEG

    STRENGHT W.L.
    “Touch and Go” Push Press
    3×10 @70%

    SPALLE
    VEDERE COMPLEX APERTURE LATERALI PUBBLICATO IERI SU INSTAGRAM (LUCA/SLY TEAM)

    Scoring:

    CONDITIONING
    "CROCODILE"
    A)
    3' ROW/RUN MAX EFFORT
    6RND
    5 P. SNATCH
    5 BJO
    INCREMENTARE DI 5 REP A GIRO

    CASH OUT
    5' MAX BMU
    3' MAX DU
    3' MAX BURPEES
    5' MAX HSW

    SPALLE

    1 Dumbbell Shrugs 5x5-8 Heavy
    2 Rear Delt Raises 5x10-12 Medium Plus

    Scoring:

    SKILL
    OGNI 90" PER 12'
    1 Drop Snatch + 2 Pause OHS

  • EMOM circuit Workout

    30 min EMOM

    1. 3-8 HSPU
    2. 30-60 Double-Unders
    3. 15-20 Wallballs
    4. 17/12 cal Row
    5. Rest

  • Lat pull downs Strength

    max rep

  • VIDEO - ATP Skill: Banded KBS Workout

  • SPCOM16102019 Workout

    Giorno 3
    Warm up
    Squat flow
    Then
    300 mt row
    21 banded goodmorning
    15 vup
    9 goblet squat 24/16

    5 round :

    12 dl ( 70/50)

    9 hang power clean

    6 jerk ( rest 90’’ tra I round)

    5 round:

    12 dl db ( 22,5/15)

    9 hang power clean

    6 jerk ( rest 90’’ tra I round)

    Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
    Per 10' ogni 20" una rep

    PARTE C

    C1
    5x 5 Knee To Chest + 5 TTB Gambe Tese + 5 ttb

    Rest 60”

    C2

    Every 2’ 30” for 20’

    25/20 Cal Skierg

    25/20 Cal Bike

    25/20 Cal Row

    In the Remaining Time

    Max Rep Burpees On Target

    TEAM WOD
    AMRAP 20'
    8 TTB
    6 BBJO
    4 Heavy Thruster
    Parte il compagno ed esegue un rnd e poi parte il secondo alternandosi

    REST 5'

    5 RND
    80 Double Unders
    40 PULL- UP
    20 CAL. SKI ( a testa)
    le serie vanno divise per i membri del team tranne lo SKI

  • FUNCTIONAL 18.8.2021 Workout

    3 rounds:
    10+10 one arm KB row
    30s. active hang
    -rest 1-2 min between rounds-

    3 rounds:
    15 ring row
    10 push up
    -rest 1-2 min between rounds-