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

  • Clean 2x2 + 2x1 Strength

    Clean 2x2
    Clean 1+1

    ahap

  • Penkkipäivä 18.5 Strength

    Penkkipunnerrus 18.5

  • Onsdag 16/12 2020 Workout

    Bench press 3x5@heavy weight
    +
    5rft:
    10 TTB
    15 Burpees

  • OTM9 Workout

    OTM9
    1. 3-10 toes to Bar
    2. 3 Power clean
    3. 3-5 high box jump

  • Tisdag 8/12 2020 Workout

    Row 4x1000m
    Rest 1:1

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    5-10min jog/Run. Get some side steps, high knees, heels to bum etc.

    Perfect Stretch

    CONDITIONING

    Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

    This can be done with a rower or other machine as well. With the same principles.

    Or Run 5k for time (RPE 5), if you have not done that yet.

    HARDCORE version:

    Run 15x400m, 60sec rest between

    Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

    COOL DOWN

    5min jog with nose breathing only.

  • Gymnastics Workout

    BMU+ fel kelep forgás (vas közeli forgás, függésből támaszba)

    Bemelegítés: klasszikus gimnasztika + core bordásfallal
    váll mobilizáció és erősítés

    Kelep forgás
    könnyített helyzetben
    boxról
    segítséggel
    lendületből
    strict-be

    Wod: 3/ pull up 4 / zsugor lábemelés bordásfalnál 5/ t2b
    3 /lábemelés 4/ t2b 5/ pull up
    3/ t2b 4 /pull up 5 /lábemelés

    Rx: 3/4/590°pull up 4/5/3 nyújtott lábas lábemelés 5/3/4 t2b

  • 23.4.2024 Warmup Workout

    3:00 BikeErg + 3:00 Jog @ easy
    +
    2 Rounds
    1:00 Run @ easy pace
    0:30 Run @ moderate pace
    0:20 Run @ harder pace
    0:10 Run @ hardest pace
    – Rest 0:30 before BikeErg –
    2 Rounds
    1:00 BikeErg @ easy pace
    0:30 BikeErg @ moderate pace
    0:20 BikeErg @ harder pace
    0:10 BikeErg @ hardest pace

  • Friday Warm up Workout

    Warm up
    30-40 band pull aparts
    5-10 push up to downdog
    5-10 dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10+10 plate halos
    15 GTOH with plate
    15 goblet squats
    25 plate hops
    5+5 plate windmill
    5+5 lunge elbow to floor strech + torso rotation

    skill/wod prep (practise Single arm OHS and DB Squat Snatch)

  • 17.12.2020 Workout

    For time :

    100 Burpees
    200 Air Squats
    100 Burpees
    200 Air Squats
    50/35 cal. Row

    TC 30 min