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

  • Monday Warm up Workout

    Warm Up
    With ROWER
    3 times : 40s easy -> 20s moderate -> 10s fast
    rest 20s

    then do some overall streching for hip flexor/quads/hamsrings and shoulder rolls / arm circles

  • Week 4 Day 2 Strength

    Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 2X3 at 95%
    Snatch grip shrugs 3X10 at 95%
    Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 85%

    A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
    B. DB Pendlay rows 3x10
    C. OH tricep extension 3x10

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 26 m

    2.BFLY + BCTB
    - Bfly x 30
    - Kip swing + BCTB 5 x 4+4
    - BCTB singles 5 x 1

    3.SHSPU
    A. Box pike HSPU 3-4 sets of tough effort
    - Rest as needed
    - Feet on 20" box
    - 7 7 7 6

    B. Assisted lift off hold 3-4 x Max effort
    - Rest as needed
    - 8 8 8 s.

    4.Snatch
    A. Build to heavy but technical single

    B. 3x1 - 5 kg

    C. Halting snatch pull
    4x5 @ 100-105% of todays max
    - Rest as needed
    - 57.5 kg

    5.Strength
    A. 3 sets:

    Ring plank hold x Max effort
    Seated knee extensions x 15
    - Not done

  • Gymnastics Workout

    Gymnastics leg/core traning

    Warm up: classic gym °
    Core
    10" hollow 10" hollow up 10 hollow twist
    plank with partner 10 4 side

    static leg strength 3 (hajlító, horpasz, guggol felállás)
    Jump 4x30" (strict, térd, sarok, terpesz )
    jump over the box (zsámoly felett, egyből zsámolyra)
    one leg to box @4-5-7kg

    Core
    10 zsugor 10 terpesz 10 nyujtótt 3R
    partner láb emelés

    WOD: 4 ROUNDS Emom 8'
    box jump burpee 8
    t2B 8 + 8 sit up

  • Hearty Monday Workout

    Strength / Skill:
    5x4 Back Squat @ 80% 1RM

    WOD:
    20min AMRAP of the following movements
    400M Run
    20 Box Jumps
    20 Toes To Bar
    20 HSPU

  • EASYWOD 09112019 Workout

    9 min AMRAP

    9 ring row
    9 wall ball
    9 cal row

  • Week 3 Day 3 Strength

    Back squat (10% lighter than day 1) 10 reps at 60% 1RM, 3X8 at 70%
    Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 3X6 at 95%
    Jerk 3 reps at 60% 1RM, 3X4 at 75%

    A. Single Leg RDL 3x10 per leg
    B. Back Extensions 3x10
    C. Reverse Crunch 3x10

  • Tisdag 27/4 2021 Strength

    Shoulder press 5-5-5-5-5
    *Build up in weight for each set. Aim for a new 5rm on the last set.

  • SKILL EMOM & BUILDING (ADVANCED) Workout

    A) 12MIN EMOM
    1) 3-5 Wall walk
    2) 1 Set of kipping pull up/c2b/bMU
    3) 40s easy recovery erg

    B) 3-4 ROUNDS FOR QUALITY
    15m+15m Double KB Carry (OH + FR)
    10+10 Gorilla Row
    10-15 DB Floor Press

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 x 2000 m @ 2:08-2:10/500 m pace
    - Rest 90 s between sets
    - Times: n. 2.09.5, 2.08.5, 2.07.5
    - HR 171/188
    Cool down for 15 min

    PM: 140 min
    Warm up + COS 20 min
    1.HSW
    - 22 m

    2.Ring Muscle up practice
    A. Ring muscle up
    - Drills
    - MU 10x1 + 5x2
    - MU x 20

    B. Strict muscle up
    - 4x1 + 3x2

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

    3.Shoulder press cluster sets
    4 x 3-2-2 @ 30-32.5 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Strength
    A. 4 sets:
    8 Horizontal T-bar row - 30 30 30 30 kg
    15 DB Lateral raises - 10 10 10 10 lbs
    - Rest 90-120 s between sets