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 Workout

    3 rounds for time:

    500 m row
    40 wall balls
    30 push ups
    20 box jumps
    10 pull ups
    3-4 min rest

    The second round is done in reverse order.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 85 min
    Upper body strength x 2
    Squat - 1800 kg

    Gymnastics
    MU - 65
    BMU -
    BFLY - 145
    BCTB - 70
    HSW -

    Recovery
    Sleep 3/7
    Avg. 22:50
    Avg. 7 h 50 min
    Avg. 2900 kcal/day

  • Hard routine + aerobic work Strength

    AM: 165 min
    Warm up for 15 min

    1.Gymnastics skill interval
    EMOM16:
    1) Bar muscle up - 2 2 2 2 2 2 3 3
    2) Rope climb - 8x1

    2.WL
    A. Snatch
    - Heavy single

    B. Every 30 s. for 10 lifts:
    - Snatch @ 85% of max
    - 10x1x42.5 kg

    3.Metcon
    6 x 4 min on / 2 min off:
    A) 5 Clean and jerks 60 kg + 50 Double unders > 45 kg
    B) 12 Cal bike + 20 Toes to bar > 12 bar facing burpees

    Reps A: 115 + 160 + 150 = 7 rounds + 5 CJ + 35 DU
    Reps B: 52 + 54 + 54 = 6 rounds + 12 cal + 4 BFB
    HR: 168/188

    4.Strength
    A. 5 sets (from Friday):
    12 Incline DB Bench - 20 lbs
    12 V-handle Lat pulldown - 35 kg

    B. 3 sets:
    12 barbell hip thrust w/pause at top - 55 kg
    15 banded face pulls
    20 leg raises

    PM: 65 min
    Aerobic work / easy bike for 65 min
    22.15 km, avg. speed 19.6 km/h
    HR: 118/137

  • Gymnastics Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.BCTB
    - Bfly x 25
    - BCTB x 30 (singles)

    3.HSPU
    Every 2.5 min for 4 rounds:
    Max set of Kipping HSPU > abmat
    - 15 13 9 8

    4.Gymnastics conditioning
    - Not done

  • Sand bar Workout

    “Sand Bar”

    On the 5:00 x 6 Rounds:
    8 Power Clean and Jerks (115/85)
    400 Meter Run
    100 Meter Wreck Bag Run (70/50)

    KILOS:
    Barbell: 52/38
    Wreck Bag: 30/22.5

  • Gymnastics + weightlifting + strength Strength

    155 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 14x1 + 3x2
    - MU x 20

    2.BCTB
    - Bfly x 10
    - BCTB x 15 (singles)

    3.WL
    A.Power Clean and jerk
    - 5x1 @ RPE 7-8

    B. Clean pull + Floating clean pull
    - 4x1+2 @ 65 kg

    4.Back squat
    - 3x5 @ RPE 7-8
    - 45 55 45 kg

  • Rest day Workout

    Rest day

    60 min massage

  • Gymnastics + conditioning + strength Strength

    135 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 40
    - BCTB x 35 (singles)

    2.Front squat
    - 5x3 @ RPE 7

    3.Conditioning
    FPR Intervals
    5 sets, faster each round:
    8 Shoulder to overhead > 6 clean & jerk 40 kg
    12 Cal Ski-erg
    8 Shoulder to overhead > 6 clean & jerk 40 kg
    - Bar @ 35-40 kg
    - Times: 2.18, 2.11, 2.05, 2.03, 1.56
    - Max HR 188

    4.Strength accessory
    5 sets:
    12 DB Bench press - 30 lbs
    10+10 DB Three point row - 35 45 45 45 45 kg

  • Gymnastics + weightlifting + aerobic work Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 11x2
    - MU x 30

    2.WL
    A. Lifting warm up: Muscle snatch
    - 3x5 @ light weight
    - 15 20 20 kg

    B. Power snatch
    - 7x1
    - Start @ 70% effort, build to heavy but technically sound single.

    3.Accessory
    3 x 10 Heel elevated Goblet squats @ 3011 Tempo
    - 8 10 10 kg

    4.Aerobic work
    Easy bike for 30 min
    11740 m
    2.33 min/km, avg. watts 97
    Avg. HR 113

  • Bergeron gymnastics conditioning Workout

    Gymnastic Conditioning
    AMRAP 6:
    6 Double Dumbbell Box Step Overs (24″/20″)
    6 Bar Muscle-ups

    Dumbbells: 50’s/35’s

    KILOS: 22.5’s/15’s