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

  • Succesory Work Workout

    EMOM x 9

    1: 45 sec Hollow Rock
    2: 45 sec V-ups
    3: 45 sec Plank Hold

  • Gymnastics Workout

    Bar muscle up progression

    warm up: jumping jacks 1'
    rock walking 30'
    3x
    4 sliders, core progression
    BMU:3 rész
    1: függések, kézfejmozgása, lengések,
    2: tolások, billenések,
    3: előkészítések, fordulatok.

  • 8.3.2020 deload Workout

    lepoja

  • 10/23/20 Workout

    Warm up(10)
    3rds
    20 jax
    10 single leg dl
    20 heels to rear
    10 reverse lunge

    WRK(20)
    choose your workout or make up a workout.

    Finisher
    50 abs of choice
    1:00 quad stretch

  • EMOM 10 push jerk + split jerk Workout

    -Skill

    -EMOM10
    Push Jerk+ Split Jerk

  • 20.3.2020 CF (kevyt) Workout

    Voimatempaus + Snatch Drop

    3 x (2+2)x40%
    Tempaus + Valakyykky 1+1x70%, 5 x (1+1)x75%

    Rive + Raty + työntö
    1+1+1x70%, 5 x (1+1+1)x75%

    Takakyykky 3x5x75%

    3 x 10 Dipit
    3 x 10 reverse hyper

  • Gymnastics Workout

    Lord of the RINGS

    Bemelegítés:
    klasszikus gimnasztika 5-8 feladat
    támasz járások
    core - has és hát hinták spec.gimnasztika

    fő rész: lefüggés, bicska, lengés

    Wod: 5 gyűrű húzás - tolás, 5 abcúg könnyített helyzetben, 10 has hinta 10 háthinta
    for time: 12'

  • 7/3/19 Workout

    Warm up(8)
    3rds
    10 jax
    10 heels to rear
    10 mclimbers

    Mobility(4)
    1:00 min bf stretch

    Fittrain Intervals(16)
    :20 work :20 bicycles :20 rest x4
    jump rope
    reverse burpees
    side hop overs
    bridged db chest flys

    Opt(12)
    run for distance
    row for meters

    Finisher
    30 scap push ups
    60 double crunch
    60 temp tantrum
    1:00 min but stretch

  • 4 rounds for time Workout

    4 rounds for time:

    4 chest to bar
    6 clean and jerk
    8 hand release push-up
    10 air squat

  • 20min amrap Workout

    20 x WB
    15 x Sit Up
    10 x Pull Up
    rest 30s btw rds
    keep steady pace

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