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

  • Muscle & Power, Joker Workout

    1/3 ”Oh no Curtis P” for time:
    33 reps Curtis P’s
    * One “Curtis P” = Power clean + 2 Lunges + Push press

  • Gymnastics Workout

    SLS

    Warm up :
    500m run
    classis gym
    2x
    10 squats
    10 squat to stand
    10 lunges
    fekvésbe hajlító erősítés 2x2x10
    Skill:
    guggolásban járás
    bicskából gurulás két lábra
    bicskából gurulás két lábra felugrással
    bicskából gurulás egy lábra
    bicskából gurulás egy lábra felugrással
    egy lábas tartás magasabbról
    egy lábas tartás szintbe
    egy lábas guggolás gumiszalaggal (súllyal)

    Wod: 3 rounds
    20-20" egylábas tartás pistol
    100 simpla under
    5-5 egy lábas bicskás gurulás
    8 box jump

  • 290220 Workout

    A) for time:
    80 thruster @50/30
    *every time you break perform 20 sit up

    Cap 20'

    B) amrap 20'

    6 g2oh w/t plate 15/10
    12 push up
    24 alt lunge w/t plate 15/10

  • Partner WOD Workout

    6 Rounds (with a partner)
    20/20 DB reverse lunges 50/35#
    60/48 cal bike or row

    • each partner does 20 reverse lunges before moving onto bike or row.

    • 1 partner work while the other rests

  • Saturday Warm up Workout

    3 rounds
    1:00 row or air bike
    5 dynamic squat strech
    5 push up to downdog pose
    5+5 birddogs
    5+5 suitcase DL
    5+5 single arm db press
    5 med ball cleans
    5 wall ball shots

    then workout prep
    climb to workout with barbell complex
    3 deadlifts + 3 hang power cleans + 3 thrusters
    then test 1-5 reps of each movement you feel like to do and start workout, have fun.

  • Gymnastics + weightlifting + strength Strength

    AM: 25 min
    Running
    4 km
    HR 135/151
    6.26 min/km

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Lifting warm up: Muscle snatch + Snatch balance
    3x3+3 @ light weight
    - 15 15 25 kg

    B. Every 2.5 min:
    Snatch from ground
    2x3 @ 42.5 kg
    2x3 @ 45 kg
    1x3 @ 47.5 kg

    3.Strength
    A. 4 sets:
    Ring dips + Hold at bottom 4 x Tough + Max

    - 7+15, 6+15, 5+15, 4+15 s.
    8-12 Seated DB Press
    - 20 lbs

    B. Core
    - Not done

  • Warm up and Strength Strength

    3 rounds
    10 cal bike or row
    10 good mornings
    10 single leg KB deadlift (5 per leg)

    Deadlifts
    E2MOM x 6
    10 reps @ 50% 1RM

  • Jiyo's 3-Day Workout (DAY 1) Workout

    Day 1: working core + arms

    • Basic stretching / yoga 5 mins
    • Jumping jacks 20 reps
    • Mountain climbers 20 reps (each left leg counts as 1)
    • Crunches 20 reps
    • Push-ups 5 reps
    • Modified plank 30 sec

    [10 sec break in between each exercise]

    Jiyo will repeat this set 2 times, and can take a 1 min break between each set.

  • Overhead Squat Strength

    For Total Load:
    5 Sets of 3

  • Conditioning Workout

    Conditioning:
    4 Rounds of 60s on/30s off:

    1a) Double Unders
    1b) US Kettlebell Swings (24,16 kg)
    1c) KB Sumo Deadlift High Pull (24,16 kg)
    1d) Side Plank – 30s/30s
    1e) Burpees