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

  • Gymnastic Metcon Workout

    • 3 Round not for time of:
    Assault Bike 15/10 Kcal
    Legless Rope Climb 1 reps
    Rope Climb 2/1 reps
    Deficit Handstand Push Ups (10/5 cm) 10/7 reps
    Handstand Walks 30/20 m

  • Strength Strength

    • 5-5-5 of:
    BB Front Squats (tempo 33X1)
    5RM
    90% 5RM 5-5 reps
    (Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

  • 9/18/20 Workout

    Warm up(8)
    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    GRT(25)
    choose load
    5 giant sets
    8 push ups
    8 hammer curls
    24 flutter kicks
    8 single arm row per
    8 tricep overhead extension
    24 russian twist

    Finisher
    tabata plank :20 on :10 off x8
    1:00 samson

  • Gymnastics Workout

    Skill "mérlegek"
    warm up classic gym
    2x10 pull up 2x10 push up
    GHD sit up, and back up 3x10

    to bar
    tuck hang
    pike hang
    one leg
    to leg

    to ring
    wod: 5 rounds , 7' time cap
    15 squat
    10 lunges
    5 v sit

  • 4/2/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    RCVR(30)
    walk, jog, yoga...

    Finisher
    30 abs of choice
    1:00 child's pose

  • COOL DOWN Workout

    5min Row/IAirbike with nose breathing only

    10 Air Squat Cross Kicks video
    5 Down Dog to Cobra video

  • A. Snatch Technique 1 Workout

    Snatch Grip Sotts Press
    3 Sets of 5

  • In wod Strength

    3rm thrusters

  • Week 02 - Workout 01 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 6 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard. Increase weight if last week was too easy.

    Pull: (Weighted) strict pull up / banded pull-up

    • Strict pull up
      5, 4, 3, 2, 2 reps with the same weight as last week, 3min rest between sets

    • 4 x 8–12 banded lateral pull down with a stick. Choose a band that you can hold for all sets, but the last reps should be quite hard.

  • Home workout Workout

    4 Rounds
    10 /10 tricep kick backs
    1 Min plank
    Rest 1 Minute x4

    For Time;
    3 Rounds
    50 Air Squats
    50 burpees