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

  • Juyang 3 days workout: Day 2 Workout

    Exercises for core body part

    Exercises are based on 10 reps with 3 sets each.
    The resting time is in between each exercise for 20 seconds.

  • Rush Workout

    For time:
    60 Burpee
    30 Toes to bar
    15 Clean&Jerk@70/45kg

    EMOM 20':
    A: Bike cal
    B: Pull up
    C: Box jump over@60/50cm
    D: Rest

  • Run It Back 2 Workout

    For Time:

    15 Power Clean and Jerks (155/105)
    800 Meter Run
    30 Toes to Bar
    800 Meter Run
    30 Toes to Bar
    800 Meter Run
    15 Power Clean and Jerks (155/105)

    Kilos – (70/48)

  • 4 sets of Workout

    5 x Front Squats (75-85%)
    rest 10s
    10 x Walking Lunge steps w/B.B, DB or KB
    rest 3min btw sets

  • 3rds Workout

    ULKONA
    Run 400m
    40 x Air Squat
    20 x Up Downs

  • Home Challenge 9 Workout

    Warm up

    2 rounds of:
    10 Lying arm circles
    10 Shoulder tap in plank
    10 Sit up

    WOD

    EMOM 20':
    1: 6-10 HSPU (SC: pike push up from sofa)
    2: 30"-30" side plank
    3: 10-15 "Chair-Row"
    4: 6-8 Lying leg lowering

    Az első körben próbáljátok a max ismétlésszámot tartani, ha nem fértek bele az időbe, akkor kezdjetek csökkenteni. Maradjon 5-10 mp gyakorlatok között váltásra.

    HSPU-hoz ajánljuk a csukott ajtót, hűtő szélét, csak stabil legyen. Skálázni kanapéról pike push up-al lehet.
    Az oldalas plank-nél figyeljetek, hogy ne essen be a csípőtök, oldalanként 30-30 mp.
    A szék alatti evezést stabil székkel csináljátok, támasszátok falhoz, összecsukható verziót nem ajánljuk.

  • 28.2.2020 Workout

    For time:

    Row 1000/900m
    16 GTOH 50/35kg
    Row 750/700m
    16 GTOH 50/35kg
    Row 500/450m
    16 GTOH 50/35kg

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • 2020-06-01 Workout

    2020.06.01
    DIENOS TRENIRUOTĖ:
    On the 5:00 x 6 Rounds:
    7 Left Arm KB C & J 24/16
    7 Right Arm KB C & J 24/16
    400 Meter Run
    7 Left Arm KB OHS 24/16
    7 Right Arm KB OHS 24/16

    3:55

  • 2.Conditioning Workout

    "Thumb War"
    5 Rounds:
    1 Minute Wallballs (20/14)
    1 Minute Hang Power Snatch (75/55)
    1 Minute Assault Bike Calories
    1 Minute Rest

    Kilos: Wallballs: 9/6, Barbell: 34/25