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

  • conditioning Workout

    6 x
    1min assault bike
    5 box jump
    1:1 rest

  • EMOM 24 (6 rounds) Workout

    Min 1: 50 DU
    Min 2: 15/12cal AB
    Min 3: 15 WB 9/6kg
    Min 4: 15/12cal Ski

    Scaled: 12/10cal Machines & 12 WB

  • WOD Workout

    Every 3:00 for 21:00 (7 rounds)
    10/8 cal bike (sub row)
    10 single arm OH DB walking lunges 50/35
    12 DB snatch 50/35

    *if first round is not completed in 2:30 then scale weight of DB

  • Accessory Workout

    3 sets:
    12-15 goblet squats (heels elevated)
    30-60sec wall sit
    10-20m walking lunge
    Rest 60-90sec

  • Front squat Strength

    Front squat 3x5

    Between sets:
    5+5 1-Leg box jump
    3 jump for max height

  • Shoulder press Strength

    5x3
    @78%
    Rest 2-3min.

  • Accessories Workout

    Pulling Strenght
    3 Rounds for quality:
    15 Seated Single Arm Banded Lat Pull Dows L+R
    20 Banded Pull Aparts
    12-15 Scapula Pull-ups

  • Tuesday Accessory work + cool down Workout

    Accessory Work
    3 sets
    15+15 kb/plate slashers
    50+50m suitcase carrying
    rest 2 min bwn sets

    Cool down
    3-5 min light cardio
    1-2 min couch streching per side
    1-2 min cobra to downdog pose

  • Tuesday Warm up + Metcon Workout

    Warm up
    :40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
    first with legs only, then only hands and last set with legs&arms. total time 4,5 min.

    some short mobility as you like and start workout

    Air Bike Conditioning
    3 x 3 min easy , 1 min mod
    rest 4 min
    3x45s fast, 45s easy
    rest 4 min
    3x2 min mod, 1 min easy
    rest 4 min
    3x15s sprint at max effort, 45s easy

    My rpm's with assault bike
    Easy 58-60 (hold for 40min+)
    Moderate 63-65 (hold for 20min +)
    Fast 68-73 (hold for 5-15min)
    Sprint 90+ (hold for 30-60 seconds)
    Echo bike would be +4 rpm on each catecory.

    Score those calories by each "work period"
    example : 3x3 min easy + 1 min mod = total calories 150.
    3x45s fast, 45s easy = total calories 60. etc..

  • Back squat Strength

    Back squat core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of air squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 50% training max
    Set 2 is 5 reps of 60% training max
    Set 3 is max reps* of 70% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max
    Log max reps in comments