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

  • 400 metres Sprint Workout

    6x400 metres run Sprint

    ( rest as needed between efforts )

  • 4-4-17 Workout

    MAX
    Max Ring Dips

    MUSCLE
    10 Rounds of 10 Reps:
    Banded Fly
    Banded Skull Press
    50 x Jump Rope each Round

    METCON
    3 Rounds of:
    400 M Run
    10 T2B
    5 Hanging Side Swings

  • Competition Strength

    A.
    Every two minutes, for 20 minutes (10 sets):
    Clean x 1 rep

    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

  • 20 minutes Workout

    In 20 minutes perform 150 DU/ 300 SU and 25 Lateral Burpees,
    then remaining time
    AMRAP
    9 reps of SDHP (40/25kg)
    20 m Farmers Walk (24/16kg)
    8 reps of T2B

  • Jump rope Workout

    Jump Rope
    20,40,60,80,100 DU
    40,80,120,160,200 Singles

  • Tempo Ring Dips Strength

    3x5 Tempo Ring Dips (3sec hold/3sec down/3sec hold/3sec up)

  • Fight gone bad 7-9-15 Workout

    3 RDS 5 min RDS 1 min test between RDS
    Wall balls-23,20,22
    SUMO dead high pulls75lbs- 15,15,15
    Box jumps 20inches- 12,15,15
    Push press 75lbs-12 10 5
    Row for cal-9,11,11

  • 8-29-16 Workout

    Yoga & Stretching

  • Sunday WOD Workout

    Gymnastic Skill Practise

    Metcon

  • Вежба на Денот за 17 Јуни - Вторник Workout

    5 сетови од:
    1 мин - Сумо Високо Подигнување 20кг
    1 мин - Туркање од рамо 20кг
    1 мин - Двојно Јаже
    1 мин Одмор
    Направете Најмногу повторувања од секоја вежба посебно. Вкупниот резултат не се брои. Објавете го резултатот од секоја вежба посебно и тоа:
    Сумо Високо Подигнување - 000
    Склекови - 000
    Двојно Јаже -000