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

  • Aerobic work Workout

    30 min
    Easy bike

  • Rest day Workout

    Rest day

    Sick 1.-4.9.2020

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 30 x 1

    2.Metcon
    Rowing progression, 5000 m row for time
    Time: 21.03
    Avg. pace: 2.06.3/500 m
    Split paces: 2.07.8, 2.07.9, 2.07.0, 2.06.3, 2.02.6/500 m
    HR: 172/188

    3.Cool down
    5 min easy AB

  • Total workouts of the week Workout

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

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 105 min
    Upper body strength x 3
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 80
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2850

  • Hard routine Strength

    135 min
    Warm up for 15 min

    1.Strength
    4 sets:
    Deadlift 4x8 @ RPE 8 - 80 85 90 90 kg
    Bench press 4x8 @RPE 8 - 40 40 42.5 42.5 kg
    - Rest to full recovery, alternate movements

    2.Metcon
    Every minute on the minute for 30 minutes:
    1-2) Row @ 75-80% Pressure - 25 25 25 25 26 26 cal
    3-4) AMRAP of: 10 TTB + 10 DB Snatches 40 lbs + 14 Box jump overs
    5) Rest
    All sets: 1 round + 5 TTB

    3.Accessory
    4 sets:
    Seated DB Press 12 x 20 lbs
    DB Lateral raises 12 x 10 lbs
    Ring Body saw x 8

  • Gymnastics + conditioning Workout

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 30 x 1

    2.Aerobic work
    Workout 3
    For 60 min:
    10 min bike
    10 min row
    Every 10 min do:
    6 strict chin ups
    8 push ups
    - 5 sets of chin ups + push ups
    - HR 129

  • Gymnastics + weightlifting Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.WL
    A. Power clean
    - Find 1 RM

    B. Jerk
    - Build up to heavy 2 rep. Max 1 failed set!
    - 2x3x70 % of daily heavy
    - New set every 3 minutes
    - 25 35 40 45 50 55 57.5 60 62.5 65 kg

    3.Metcon
    - Not done

    4.Core
    - Not done

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Workout

    145 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8 x 1
    - MU 11 x 2
    - MU x 30

    2.Gymnastics capacity
    A. AMRAP5
    5 Wall climb - 5 CTB
    30 DU - 7 cal bike
    Reps: 5 rounds

    Rest 2.5 minutes

    B. AMRAP5
    5 Toes to bar
    5 Double DB jerk 2x30/22.5kg - 15 kg
    5 DB squat 2x30/22.5kg - 15 kg
    Reps: 5 rounds + 5 TTB

    Rest 2.5 minutes

    C. AMRAP5
    5 Ring dip
    5 DB snatch 30/22.5kg - 20.5 kg
    5 DB squat 30/22.5kg - 20.5 kg
    Reps: 4 rounds

    3.Strict pulling & pushing
    A. Find max 3 REP deficit HSPU
    - Not done

    Rest 3 minutes

    B. For quality x 3 rounds:
    8 Seated DB strict press - 12.5 11.5 11.5 kg
    16 GHD sit up - to parallel

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.35 km, 7.05 min/km
    125/154

    PM: 145 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 25

    2.WL
    A. Power snatch
    - Find 1 RM

    B. Consistency work for snatch
    10 sets for quality:
    - 1 Power snatch + 1 TNG squat snatch x 65 % of today's max
    - 30 kg

    3.Back squat
    - 5x3x85-87 % + 4-6 Jumping lunges after each set
    - 77.5 kg

    4.Accessory
    4 rounds of:
    3 Jumps with empty barbell
    3 Snatch balance x 60 % snatch 1RM - 33 kg
    20+20 s Side plank