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
    60 min massage

  • Gymnastics + strength + conditioning Workout

    145 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15 x 1

    2.KCTB
    - Every 90 s. x 6: 7 KCTB
    - Easy bike between sets

    3.Conditioning
    EMOM32:
    1) 14 cal ski
    2) 14 cal kow
    3) 14 cal bike
    4) rest

    4.Accessory
    20 reps/movement x 2 rounds:
    Band pull aparts
    Bicep curls w/bent barbell
    Y-lift
    T-lift

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 15 min

    1.BFLY/BCTB
    - Butterfly CTB practice drills
    - Bfly x 40

    2.WL
    A. Snatch pyramid work
    1x3x80 % 44
    1x2x85 % 47
    1x1x90 % 50
    1x2x85 % 47
    1x2x92 % 50
    1x1x95 % 52
    1x1x87 % 48

    B. Snatch consistency work
    For quality x 3 rounds:
    4 Power snatch x 70 % of your power snatch 1 RM > 32 kg
    6 Hang squat snatch
    8 OHS

    3.Back squat
    4x80-82.5 % 72
    4x84-87.5 % 76
    4x87-92 % 80
    4x75 % 68
    - New set every 3 minutes

    4.Accessory
    - Not done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon - 4
    Aerobic work - 2, 95 min
    Upper body strength - 2
    Squat - 1475 kg

    Gymnastics
    MU -
    BMU - 40
    BFLY - 125
    BCTB -
    KCTB- 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 0
    Avg. time to bed - 23.10
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2820
    Capacity - 113

  • Hard routine + strength Strength

    140 min
    Hard routine
    Warm up for 10 min

    1.WL
    Heavy 1+1 in Halting clean deadlift + Low hang clean
    - 25 35 45 50 55 60 65 67.5 70 kg

    2.Metcon
    A. 3 rounds, faster each round:
    Tough set of Chest to bar / Pull ups - 10 CTB + 8 BFLY
    8 squat clean - 40 kg
    10 BFB
    - Rest 2 min between sets
    - Times: 3.17, 3.00, 2.41

    B. 4 RFQ:
    12 TTB
    16 cal bike

    3.Strongman
    A. 4 rnds:
    15 + 15 m yoke carry - 50, 70 70, 70 kg

    B. 6 rnds:
    15 m sled push on turf - 80 kg

    4.Accessory
    3 sets:
    20 GHDSU
    15 bicep curls

  • C2B 3x6 Strength

    3x6 strict chest to bar

  • Smolov W10 D2 Strength

    1 x 3
    1 x 3
    1 x 3
    3 x 3
    1 x 3

  • Back squat wave Strength

    E2MOM

  • MAYFLY PRO TRACK Workout

    A,
    1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    5x(1+1+1)

    B,
    For time:
    10 Thrusters @61/43kg
    50 Double Unders
    8 Thrusters
    40 Double Unders
    6 Thrusters
    30 Double Unders
    4 Thrusters
    20 Double Unders
    2 Thrusters
    10 Double Unders

    Goal: sub 7 mins

    Optional Recovery/Endurance:
    At the end of the couplet bike, row, or jog at a moderate pace till the clock hits 15-20 mins.

    C,
    Push-ups 3x8

    Rest as needed between sets.

    Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.

  • 08 MAY 21 Workout

    50-40-30-20 ground to overhead
    50-40-30-20 back squat
    Partner WOD