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

  • Rest day Workout

    Rest day, sick

  • Conditioning Workout

    90 min

    Conditioning
    A. 4 RFT:
    24 wall ball
    12 CTB
    6 devil's press 2 x 15 kg
    40 DU
    Rest 2 min b.r.

    Times: 4.11, 3.58, 3.58, 3.52

    B. FT:
    21 - 15 - 9
    KB snatch 16 kg
    Cal row
    Time: 6.21

    C. EMOM16:
    1) 8 BBJO
    2) 8 cal echo bike

  • Aerobic work Workout

    80 min
    Easy bike

  • Gymnastics + strength + conditioning Workout

    170 min

    1.SHPSU
    - Abmat + 5 kg plate - 4 x 5 reps

    2.MU
    - Drills
    - 15 x 1

    3.Metcon
    A. 4 RFT:
    18 cal AB
    12 double DB PP 2 x 12.5 kg
    12 pull up
    Rest 2 min between rounds
    Times: 3.22, 3.13, 2.56, 2.48

    B. EMOM16:
    1) 14 cal ski
    2) 10 DB snatch 15 kg

    4.Strength
    3 rounds for quality:
    15 Strict (band assisted) pull ups - green band
    15 Strict (box assisted) handstand push ups - knees on box
    Rest 2 minutes between rounds

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min

    Aerobic work
    60 s. run/60 s. walk

    PM: 120 min

    1.WL
    A. Every 2 minutes x 4
    3 Power snatch from the blocks
    x 75-80% / 1-1.5 reps in the tank
    - 37.5 37.5 40 40

    B. Snatch consistency work
    Every 2 minutes x 3
    1 Snatch pull + 1 Snatch + 1 Snatch balance x 70-75 %
    - 40 40 40

    2.Front squat
    10 sets of 5 reps @ 70%
    - 8 x 5 x 55 kg
    Rest 2 minutes between sets

    3.CTB
    EMOM10:
    1) x reps CTB - 8
    2) Easy bike

    4.Accessory
    20 s. on : 20 s. off x 3 rounds:
    1) 8 hamstring curls
    2) Weighted plank hold - 10 kg

  • GHD-PC-ROPE Workout

    GHD situp (choose 5-20/round)
    Power Clean (3-7reps, unbroken, choose loading)
    Rope Climb (legs/legless, 1-3 reps)

    Fast pace, rpe 4+

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 1/3

    Conditioning
    Metcon x 2
    Aerobic work x 3, 170 min

    Gymnastics
    MU -
    BMU - 25
    BFLY - 120
    KCTB - 110
    HSW -

    Recovery
    Avg. time to bed - 23.10
    Avg. cals/day - 2700
    Bodyweight 63.3 kg
    Capacity - 104

  • Weightlifting + conditioning + strength Strength

    170 min

    1.WL
    A. Every 3 minutes x 4
    3 x 1 Power clean into 1 Push jerk
    x 70-75 %/ 2 reps in the tank
    - 47.5 50 52.5 52.5

    B. EMOM7
    1 Hang squat clean + 2 High box jumps

    2.Metcon
    A. 5 RFT:
    15 cal run
    12 CTB
    5 squat clean @ 75 % + - 55 kg
    Rest 90 s. between rounds

    Times: 3.42, 3.38, 3.39, 3.39, 3.38

    B. AMRAP20:
    15 cal echo bike
    10 Double DB hang snatch 2 x 12.5 kg
    10 pull up
    15 cal echo bike
    20 Double DB hang clean & jerk 2 x 12.5 kg
    10 pull up

    Reps: 2 rnds + 30 reps

    3.Strength accessory
    A. 15 m sled push
    - 2 x 80 kg
    - 2 x 90 kg
    - 10 x 100 kg

    B. 3 rnds:
    15 push ups
    15 bicep curls
    25 GHDSU

  • Walking Workout

    35 min walking

  • Aerobic work Workout

    90 min
    Aerobic work
    15 min erg, row/bike/crosstrainer
    Then:
    10 pike leg raises
    10+10 single leg pike leg raises
    10 v-up
    10 hollow rock
    20 ankle touches
    30 side heel touches