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

  • Live training #21 Workout

    Warm up 1:
    5+5 Albatross
    10 Shoulder push up
    5+5 Spiderman
    8 min

    Warm up 2:
    5+5 Scorpion
    10 Sit up
    5+5 Lunge + rotation
    8 min

    Set 1:
    15 KB Swing
    10 Push up
    20 Russian twist
    8 min

    Set 2:
    20 H2H Swing
    10 Dips
    15 Leg lifts
    8 min

    Set 3:
    20 Lunges
    20 Shoulder taps
    20 One leg v-up
    8 min

    Set 4:
    5 Bar over Burpees
    10 Skating jumps
    20 Mountain climber
    8 min

  • Live training #21 Workout

    Warm up 1:
    5+5 Albatross
    10 Shoulder push up
    5+5 Spiderman
    8 min

    Warm up 2:
    5+5 Scorpion
    10 Sit up
    5+5 Lunge + rotation
    8 min

    Set 1:
    15 KB Swing
    10 Push up
    20 Russian twist
    8 min

    Set 2:
    20 H2H Swing
    10 Dips
    15 Leg lifts
    8 min

    Set 3:
    20 Lunges
    20 Shoulder taps
    20 One leg v-up
    8 min

    Set 4:
    5 Bar over Burpees
    10 Skating jumps
    20 Mountain climber
    8 min

  • Muscle clean + tall clean + jerk + split press Strength

    2x 2+2+2+2 @light
    2x 2+2+2+2 @ add 1-2kg

    Keep it light and technique first

  • Live Training #21 Workout

    Warm up 1:
    5+5 Albatross
    10 Shoulder push up
    5+5 Spiderman
    8 min

    Warm up 2:
    5+5 Scorpion
    10 Sit up
    5+5 Lunge + rotation
    8 min

    Set 1:
    15 KB Swing
    10 Push up
    20 Russian twist
    8 min

    Set 2:
    20 H2H Swing
    10 Dips
    15 Leg lifts
    8 min

    Set 3:
    20 Lunges
    20 Shoulder taps
    20 One leg v-up
    8 min

    Set 4:
    5 Bar over Burpees
    10 Skating jumps
    20 Mountain climber
    8 min

  • Live training #21 Workout

    Warm up 1:
    5+5 Albatross
    10 Shoulder push up
    5+5 Spiderman
    8 min

    Warm up 2:
    5+5 Scorpion
    10 Sit up
    5+5 Lunge + rotation
    8 min

    Set 1:
    15 KB Swing
    10 Push up
    20 Russian twist
    8 min

    Set 2:
    20 H2H Swing
    10 Dips
    15 Leg lifts
    8 min

    Set 3:
    20 Lunges
    20 Shoulder taps
    20 One leg v-up
    8 min

    Set 4:
    5 Bar over Burpees
    10 Skating jumps
    20 Mountain climber
    8 min

  • SPCOM08042020 Workout

    A.
    Lat Smash
    youtu.be/LCEyEuMxhkI
    MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

    4 RND
    30 DU
    10 Single Leg KB Deadlift
    10 Push-Ups
    20 R. TWIST

    B.
    STRENGHT PL
    Deficit Deadlift
    USARE UNO RIALZO SOTTO I PIEDI
    10×3 @65%
    REST 90"

    C.
    WOD
    CON VEST O ZAINO

    AMRAP 10'
    20 CAL ROW / 15 DOWN & UP
    40 Air Squat
    20 C2B

    D.

    WOD
    PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
    LAVORANDO PER 3' E RIPOSANDO 2'
    NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
    PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

    3' On / 2' Off
    200 DU
    30 Devil Press
    35 BMU/RING
    40 W. BALL
    35 SQUAT SNATCH (40-50KG/25-35KG)
    30 Burpee Box Jump Over
    20 HSPU

    E.
    OPTIONAL
    3×10 Back Rack Split Squat 5 per lato
    4×16 L-seated db press (8+8)
    4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
    5x20 sit-up +plates

  • Muscle & Power, YV 2 Strength

    Pullup 5x5 reps, then max reps without weight

  • 4.10.2025 3 rounds Workout

    3 Rounds @ 2-3 RIR
    8-12/side DB external rotations
    8-12 DB pull overs
    8-12 Prone Y-raises

  • 200220 Workout

    Rest

  • SPCOM08042020 CESARE Workout

    Lat Smash
    youtu.be/LCEyEuMxhkI
    MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

    4 RND
    10 Calorie ROW/30 DU
    10 Single Leg KB Deadlift
    10 Push-Ups
    20 R. TWIST

    STRENGHT PL
    Deficit Deadlift
    USARE UNO RIALZO SOTTO I PIEDI
    10×3 @65%
    REST 90"

    WOD
    CON VEST O ZAINO

    AMRAP 10'
    20 CAL ROW / 15 DOWN & UP
    40 Air Squat
    20 C2B

    SKILL
    SNATCH PULL COMPLEX

    OGNI 2' X 5 SET

    1 PAUSING SNATCH DEADLIFT
    1 HIGH HANG SNATCH PULL (ALTEZZA ANCHE)
    1 HANG SNATCH PULL (GINOCCHIA)
    1 SNATCH PULL (DA TERRA)

    CARICO

    1 SET ) 50% @ 1RM SNATCH
    2 SET ) 55% @ 1RM SNATCH
    3 SET ) 60% @ 1RM SNATCH
    4 SET ) 65% @ 1RM SNATCH
    5 SET ) 70% @ 1RM SNATCH

    WOD
    PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
    LAVORANDO PER 3' E RIPOSANDO 2'
    NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
    PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

    3' On / 2' Off
    200 DU
    30 Devil Press
    35 BMU/RING
    40 W. BALL
    35 SQUAT SNATCH (40-50KG/25-35KG)
    30 Burpee Box Jump Over
    20 HSPU

    OPTIONAL
    3×10 Back Rack Split Squat 5 per lato
    4×16 L-seated db press (8+8)
    4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
    5x20 sit-up +plates