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

  • Endurance WOD Workout

    7 rounds:
    500 m run or 4 min row/bike
    8 DB burpee to deadlift
    6 DB power cleans
    4 DB split jerk

  • 6/26/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(25)
    800m run-rest 2:00
    then
    on the 4:00 x4
    200m run
    10 goblet squats
    10 upright rows
    10 curls
    10 tricep kickbacks

    Finisher
    50 double crunch
    1:00 quad stretch

  • Hiukin kevyt jumppa Workout

    8 x Every 3min, alternating between A and B

    A)
    15/12 cal ski/bike/row
    9 Double DB/KB Push Press
    3-6 pull up/c2b/mu

    B)
    6 Power Snatch/Power C&J (40-50/30-35kg)
    9 Bar over Burpee
    12 Abmat Sit-ups

  • “Tail Lights” Workout

    10 Rounds For Time:

    7 Power Cleans (155/105)
    7 Bar Facing Burpees
    200 Meter Run

    KILOS 70/48

  • BBC Weightlifting - Snatch & C&J Workout

    Snatch & Clean and jerk

    Build up to a snatch 1rm of the day in 15 minutes.
    - 2 x same weight before adding more weight

    Rest 3 minutes

    Build up to a clean & jerk 1 rep max of the day in 15 minutes.
    - 2 x same weight before adding more weight

    Accessory:

    3-4 Rounds of:
    15-25 GHD Sit-ups
    15-25 Back extension on ghd
    Rest 1:30 between rounds

    3-4 Rounds of:
    10-15 reverse hypers
    Rest 1:00 between rounds

    2 Rounds of:
    30 Banded pull-apart
    20 Wall squats
    10 Ring-rows/Aussie rows
    Rest 1:00 between rounds.

  • Clean+Fs+Jerk Strength

    8min otm
    Clean+Front squat+Jerk

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 8
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 3 - 165 min
    Upper body strength x 4
    Squat - 2390 kg

    Gymnastics
    MU - 70
    BMU -
    BFLY - 90
    BCTB - 95
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 35 min
    Avg. 2950 kcal/day

  • Hard routine + strength Strength

    140 min
    Warm up for 15 min

    1.Strength
    E2MOM14:
    8 Box jump overs
    3 Shoulder to overhead @ 75-80 %

    2.Metcon
    EMOM32:
    1) 14 Cal Ski > 11 cal
    2) 12-18 Toes to bar > 12
    3) Max reps Devil's press 15 kg - 7 x 6 + 7 = 49
    4) Rest
    HR 169/182

    3.Strength accessory
    A. 3 sets:
    8 pull ups
    8 hamstring curls - 10 kg
    12 hip thrust w/DB - 55 lbs

    B. 3 sets:
    10 sa. DB press - 25 lbs
    8 sa. DB row - 45 lbs
    8 bicep curls - 25 lbs

    C. 3 sets:
    10 hollow rock + 10 tuck up + 10 s. hollow hold + 10+10 side plank raises + 20 s. arch hold

  • Gymnastics + weightlifting + strength Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 10x1

    2.Chest to bar practice
    - Bfly x 20
    - BCTB x 35 (singles)

    3.WL
    A. Lifting technique primer: Drop jerks
    - 3x3 @ light-medium weight
    - 25 25 25 kg

    B. Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9 Single, no misses!

    4.Back squat
    - 4x5 @ Rpe 8
    - 72.5 kg

  • 6/24/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run for 20:00 mins, or two miles

    Finisher
    50 cross crunch
    1:00 ham stretch