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

  • Morning Intervals Workout

    2 Rounds

    A)
    90sec Max cal SkiErg
    90sec AMRAP of
    3 Pushups
    6 Sit-ups
    9 Squats
    90sec Max cal Echo Bike

    90sec Rest

    B)
    90sec Max Cal BikeErg
    90sec AMRAP of
    6 DB Snatches
    3x8m Shuttle Run
    6 Box Jump Overs
    3x8m Shuttle Run
    90sec Max Cal SkiErg

    Rest 90sec

    C)
    90sec Max cal Row
    90sec AMRAP of
    3 Burpees
    6 Goblet Squats
    9 KB Swings
    90sec Max Cal Echo Bike

    Rest 90sec

  • Gymnastic Workout

    4 rounds

    5-10 halfway pull ups (bottom to halfway)
    Rest 60sec
    5-10 halfway to top pull ups
    Rest 60sec
    5-10 negative pike box hspu (lowering 3-5sec)
    Rest 60sec

    ABS 4 rounds
    8-12 hanging weighted knee raises
    20 landmine twist
    20m + 20m heavy dB/ kb OH carry

  • CrossLifting Workout

    A,
    EMOM 10
    1 Hang Snatch + 1 Snatch
    @ 75- 80% of 1 rm Snatch
    - same weight across all sets
    - These are NOT touch n go sets

    B,
    Partner wod ( You Go, I Go)
    For time :
    Isabel
    150 DU
    150 air squats
    Isabel
    @50/35kg
    Timecap : 15 mins
    Rx+: 60/43kg

  • 280922 Keskiviikko A Workout

    4 rounds
    4 tempo pull-up (30X2)
    Rest 1min
    6-8 tempo push-up (32X1)
    2min rest

  • 280922 Keskiviikko B Workout

    Partner metcon

    8min AMRAP for max reps
    Row for cal
    One arm devil's press 22,5/15

    Partners switching between the movements every 2min

  • Front Squat Strength

    5x2 Front Squat @90%
    - Rest 3min btw sets.

  • Weightlifting strength Strength

    • 3-3-3-3-3 of:
    BB Power Snatch
    3 reps
    3 reps
    Heavy 3-3-3 reps
    Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
    di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • Strength Strength

    • 5-5-5-5-5 of:
    BB Deadlift
    5 @ 8 RPE (Load Repeat)
    70% 1RM 5 reps
    75% 1RM 5 reps
    80% 1RM 5-5-5 reps

  • Metcon Workout

    2 Round of:
    BB Deadlifts (100/70Kg) 21 reps
    MB Wall Ball (9/6Kg) 21 reps
    Row 750/600 m

  • Strength Strength

    • 2-2-2-2-2 of:
    BB Back Squats
    2 @ 8 RPE (Load Repeat)
    80% 1RM 2 reps
    85% 1RM 2 reps
    85-90% 1RM 2-2-2 reps