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

  • Gymnastics + strength + conditioning Workout

    120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20 x 1

    2.Strength
    AMRAP10:
    5 seated shoulder press - 25 lbs
    7 strict pull ups
    7 cal ski erg
    Reps: 4 rounds + 5 shoulder press

    3.Row progression
    Workout 3
    2 rounds:
    10 min row @ +3-5 sec. from 5000 m row pace
    Rest 5
    Rounds: 2.08.4, 2.06.7, avg. 2.07.5/500 m

  • Gymnastics + weightlifting + strength Strength

    135 min
    Warm up for 15 min

    1.BFLY/CTB
    - BFLY x 20
    - BCTB x 10 (singles)
    - KCTB x 30

    2.WL
    A. Snatch pyramid work
    1x3x75 % 40
    1x3x80 % 42
    1x2x84 % 45
    1x2x87 % 47
    1x1x90 % 50
    1x1x94 % 52

    B. Snatch consistency work
    EMOM8
    1) 3 TNG Squat snatch - 35 kg
    2) 8-12 Box jump overs

    3.Tempo front squats
    Every 2 minutes x 4
    3 Tempo FS 3 s. down, 3 s. pause in the bottom
    x 65-70 %
    - 45 kg

    4.Accessory
    A. 4 rounds of:
    20 s. OH hold (snatch grip)
    10 s. Rest
    20 s. OHS
    10 s. Rest
    - 15 kg

    Rest 60 s.

    B. 4 rounds of:
    20 s. Reverse lunges
    10 s. Rest
    20 s. Good morning
    10 s. Rest
    - 15 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 6 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work x 3, 150 min
    Upper body strength x 1
    Squat -

    Gymnastics
    MU - 20
    BMU -
    BFLY - 60
    BCTB -
    KCTB- 30
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 23.00
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2670

  • Strength + conditioning Strength

    90 min
    Warm up for 15 min

    1.Strength
    A. E3MOM x 4:
    7 strict pull up
    8 shoulder press 27.5 kg

    B. EMOM12:
    1) 7+7 Bulgarian split squat 2x10 kg
    2) 15 DB DL 2x10 kg
    3) 15 v-ups

    C. EMOM9:
    1) 10 TTB
    2) 20 russian twists 8 kg
    3) 30 s. plank hold

    D. EMOM4:
    8 ring row + 8 push up

    2.Metcon
    EMOM10:
    10 thruster 25 kg
    40 DU

  • Aerobic work Workout

    60 min
    Aerobic work
    15 min crosstrainer
    15 min row
    15 min bike
    15 min crosstrainer

  • Gymnastics + conditioning Workout

    125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.CTB
    - EMOM 6: 5 KCTB

    3.Conditioning
    EMOM25:
    1-2) 20 cal bike erg
    3-4) 10 pull up + 20 DB snatch 15 kg + max reps DB rev. lunges 2 x 15 kg
    - 12 9 11 9 12
    5) Rest

  • Rest day Workout

    Rest day

  • Aerobic work Workout

    45 min
    Aerobic work
    PK2-VK1
    60 s. run/60 s. walk

  • Aerobic work Workout

    45 min
    Aerobic work
    90 s. run/60 s. walk
    5.95 km

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 1, 20 min
    Upper body strength x 2
    Squat 2175 kg

    Gymnastics
    MU - 35
    BMU - 15
    BFLY - 145
    BCTB - 15 (singles)
    KCTB- 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2780