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

  • RestDay! Workout

    RestDay

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Workout

    125 min

    1.BMU
    - 2 x 2
    - 1 x 4
    - 2 x 6
    = 20

    2.CTB
    - Every 90 s. x 6: x reps CTB
    - First set 10 reps
    - Other sets 6 reps
    - Easy bike between sets

    3.Metcon
    A. 4 RFQ:
    200 m run
    8 TTB
    200 m run
    6 SHSPU abmat + 10 kg plate
    Time: 15.00

    B. 5 RFT:
    8 BBJO
    10 pistols squat (to ball)
    12 cal AB
    14 GHDSU
    Time: 18.03

  • Rest day Workout

    Rest day

  • Aerobic work Workout

    60 min
    60 s. run/60 s. walk

  • Gymnastics + conditioning Workout

    130 min

    1.MU
    - Drills
    - MU 15x1

    2.SHSPU
    - 3 x 4 abmat + 10 kg plate
    - 2 x 6 feet on 24" box

    3.Metcon
    EMOM40:
    1) 14 cal ski
    2) 14 cal bike
    3) 14 cal row
    4) rest

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 1, 105 min
    Upper body strength - 2

    Gymnastics
    MU -
    BMU - 20
    BFLY - 130
    KCTB - 130
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23.05
    Avg. hours asleep - 7 h 35 min
    Avg. cals/day - 2820
    Capacity - 108

  • Strength + conditioning Strength

    AM: 90 min

    1.Front squat
    - 5 x 5 @ 55 - 75 %
    - 44, 48, 52, 56, 60 kg

    2.Metcon
    AMRAP25:
    15 BJO
    15 CTB/pull up/TTB
    20 cal bike
    10 cal ski
    Reps: 5 rounds + 15 box jump overs + 8 TTB

    PM: 110 min

    1.Strength
    A. Shoulder press
    - 5 x 5 x 30 kg

    B. Bench press
    - 4 x 8 x 35 kg

    2.Metcon
    E3MOM x 6:
    8 thrusters 2 x 14 kg KB
    8 BBJ
    8 cal AB
    Times: 2.00, 1.56, 1.53, 1.52, 1.47, 1.42

    3.Strength accessory
    A. 3 sets:
    8 incline DB press 8 kg
    15 side lat raise 4 kg
    15 bicep curls 14 kg

    B. 2 sets:
    15 push ups
    15 side lat raise 3 kg

    C. 3 sets:
    10+10 bulgarian split squat 10 kg
    15 KB DL 2x20 kg

    D. 2 sets:
    15 quad extensions 35 kg
    15 hamstring flexion 10 kg

  • Aerobic work Workout

    105 min
    Aerobic work
    15 min row/bike/crosstrainer
    Then:
    10 pike leg lifts
    5+5 single leg pike leg lifts
    10 v-up
    10 hollow rock
    20 ankle touches
    30 side heel touches

  • Weightlifting + conditioning Strength

    120 min

    1.WL
    - Build up to 1 RM clean & jerk in 20 min
    - 70 kg

    2.Butterfly pull ups
    3 RFQ:
    12 pull up
    12 cal bike

    3.Metcon
    E4MOM x 6, alt. between A & B
    A)
    20 DU
    5 HSPU abmat
    10 TTB
    10 thrusters 25 kg
    Times: 1.48, 1.42, 1.38

    B)
    20 DU
    10 CTB
    10 BBJO
    10 pistol squat (to ball)
    Times: 2.53, 2.45, 2.38