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

  • Tuesday Cool down Workout

    2-3 min light cardio
    1+1 min glute smash
    1-2 min pigeon pose strech
    1+1 min hamstring strech

  • Warm up Workout

  • Haladó rúdsport edzés Workout

    60 perces rúdsport edzés, bemelegitéssel és nyújtással a végén. 3-as és 4-es szintű elemek és összekötések.

  • Monday Cool down Workout

    2-3 min light bike/row
    10+10 thread the needle
    10 cat cow exercise strech
    5 russian baby strech

  • TTP Foundations 9.7.2016 / S2 week 5 Strength

    120 min
    WU for 15 min
    Skill: MU practice for 20 min
    Progressions

    1.Strength
    A. Alternate - build to a heavy set of 4 in 5 sets
    A1. Back squat 5x4
    A2. Strict press 5x4
    26 28 30 31 32

    2.SPP - conditioning
    A. For time
    40 C2B > pull up (torn hand)
    40 pistols, alternating
    40 power cleans @ 42.5 kg > 35 kg
    40 strict HSPU > abmat + 10 kg plate > 20 reps

    Result: 17.35 (power cleans done in 11.20)
    168/186

    3.5 min assault bike

    1. Additional set Hamstrings 6x10 8x7.5 8x7.5 kg Hollow hold 3x30 sec

  • 1.3.2020 Deload Workout

    30 min Ergo

    ja 30 min huoltoa

  • 2-21-17 Workout

    Warm Up

    Strength

    A)
    P: Pull Up
    M: Deadlift
    B: Hammer Curl

    B)

    Metcon

    Super Tabata:
    Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
    First 8 intervals are bench dips/bench dip hold,
    Second 8 are v-situps/hollow body hold,
    Third 8 intervals are pullups / body to bar hold,
    Fourth 8 intervals are squat jumps / squat hold and finally,
    Last 8 intervals are burpees / plank hold.
    There is no rest between exercises.

  • "Farmers Only" Workout

    5 Rounds:
    10 Kettlebell Swings 32/24kg
    60m Single Arm Farmers Carry 32/24kg
    20/15 Calorie Row

  • Tisdag 5/5 2020 Workout

    10min emom Kipping practice
    Odd:
    Novice: Beat kip/kip swing x10

    Intermediate: hip 2 bar pull up x5

    Advanced: bar MU x1-3

    Even:
    Novice: Blocked push ups x5-10
    Intermediate: russian push ups x5-10
    Advanced: russian dips x5-10
    +
    Every 90sec for 18min
    1: strict pull ups sub max
    2: 40m Gun walk
    3: push ups sub max
    4: 60sec straight arm plank hold

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!