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

    75 min
    Warm up for 10 min

    1.Row progression
    Week 2
    2 > 3 rounds of:
    4 min row @ spm 20
    3 min row @ spm 22
    2 min row @ spm 24
    Rest 5 min between rounds
    Avg. paces: 2.10, 2.10, 2.09
    HR 152/180
    Total time 37 min

    2.Cool down
    22 min easy bike

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.BLFY + CTB
    - BFLY x 50
    - BCTB x 5 (singles)
    - KCTB x 5 x EMOM8

    2.WL
    A. Clean complex
    Build up to heavy 2 Clean + 2 Jerk in 15 minutes
    - 25 35 45 50 55 60 kg

    B. Power clean
    EMOM8
    2 Power clean
    - 45 47.5 50 52.5 55 57.5 60 60 kg

    3.Metcon
    4 rounds for time:
    15 OHS 35 kg > 30 kg
    15 Bar over burpees
    - Time: 9.29
    - All OHS UB :)

    4.Accessory
    - Not done

  • Gymnastics + strength Strength

    105 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Shoulder press TEST day
    Build up to heavy 5 rep shoulder press

    B. EMOM9
    1. Unbroken "max" set of strict chest to bar - 5
    2. 40 s Hollow hold
    3. 16-20 Pistol squats for frequency - 10

    3.Metcon
    - Not done

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BFLY/CTB
    - BFLY x 45
    - BCTB x 10 (singles)
    - KCTB x 5 x EMOM6

    2.WL
    A. Snatch pyramid work
    1x3x80 % - 44
    1x2x85 % - 47
    1x1x90 % - 50
    1x3x85 % - 47
    1x2x90 % - 50
    1x1x95 % - 52
    - New set every 90 s.

    B. Snatch consistency work
    15 Squat snatch x 65 % for time
    - 36 kg
    - 2.33

    3.Pause front squats
    Every 2 minutes x 4
    1 Pause front squat
    - 50 55 57.5 60 kg

    4.Accessory
    40 s. work, 20 s. rest x 3 rounds:
    1. Landmine rotations with split jump - 10 kg
    2. Chinese plank (posterior chain)
    3. Plank hold + rotation to side plank, alternating

  • Snatch emom Strength

    20min emom: 1 squat snatch 80% for heaviest of the day

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 1, 75 min
    Upper body strength x 2
    Squat -

    Gymnastics
    MU - 35
    BMU -
    BFLY - 175
    BCTB - 10 (singles)
    KCTB- 55
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2870

  • Gymnastics + conditioning + strength Workout

    135 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.Back squat
    - Not done

    3.Conditioning
    EMOM30:
    1-2) Erg: bike - 25 25 25 23 23 23 cals
    3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
    - 3, 10, 8, 4, 6, 7 = 38
    5) Rest
    - HR 173/185

    4.Accessory
    3 rounds:
    12 lat pull down w/pause at chest - 25 kg
    12 side lat raise - 10 lbs
    12 ring body saw

  • MAYFLY PRO TRACK Workout

    A,
    Snatch : 1 Rep Max
    Record your best Snatch 1 rep max lift.

    Only include the heaviest 1 rep, do not include sets prior to it.

    Find your 1RM for the day in 20 mins.

    B,
    Complete as many rounds as possible in 8 mins of:
    10 L Arm Kettlebell Clean + Rotations, pick load
    L Arm Kettlebell Overhead Carry, pick load, 30m
    L-Sit, 20 secs
    10 R Arm Kettlebell Clean + Rotations, pick load
    R Arm Kettlebell Overhead Carry, pick load, 30m

    Kettlebell weight should be light allowing you to focus on the rotation aspect of the movement and quality overhead position (RPE 6/10).

  • Saturday Madness Workout

    Done with a partner, split evenly

    0:00 - 7:00
    16 Wall Balls @9/6kg
    12 Burpee Box Jumps @60/50cm
    8 Chest to Bar Pull-ups

    Rest 2:00

    9:00 - 16:00
    Max Distance Row/Run/Ski/Bike

    Rest 2:00

    18:00 - 25:00
    16 Wall Balls
    12 Burpee Box Jumps
    8 C2B Pull-ups

    Rx+: Burpee Box Jump-overs