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

  • Strength Strength

    • 8-8-8 of:
    BB Back Squats (0:03 pause)
    8 @ 8 RPE
    55% 1RM 8 reps
    60% 1RM 8 reps
    65% 1RM 8 reps
    Pause @ parallel position
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

  • Weightlifting strength Strength

    • 3-3-3-3-3-3 of:
    BB Squat Snatch
    Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
    avere ancora 1 rep di margine. Poi con il 95% di 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.

  • Pirates life Workout

    EMOM 18 min
    8+8 SL DL
    8+8 SA Russian KB-swings
    30+30 sec supinated suitcase carry

    AHAFA

  • Conditioning Workout

    3 rounds of:
    21cal Row
    15 T2B
    9 Burpees

    Rest 5

    3 rounds of:
    9 Burpees
    15 T2B
    21cal Row

  • Optional accessory Workout

    Optional Accessory

    STRENGTH

    3 rounds, rest as needed between

    1) 30sec Double KB Overhead Stand
    2) 10 GHD Hip Extension with 3sec Hold at the Top

    RPE 3+ to 4

  • Partner WOD Workout

    Partner WOD
    3 Rounds of
    50/40 Cal.
    40 Thrusters 30/20kg
    30 Pullups

  • Snatch technique Workout

    Snatch practice for 15-20 min.
    Focus is on pulling, so you can do power snatches from different positions.

  • Snatch Strength

    Snatch (either Power or Squat)

    5x3 AHAFA

  • Deadlift + Bent over Row Workout

    5 sets of
    5x 1 Deadlift + 1 Bent over Row

    (about 90sec rest between sets)

  • 20min amrap Workout

    50 x Air squat
    40 x sit ups
    30 x push ups
    20 x pull ups
    10 x HSPU