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

  • Gymnastics + strength + conditioning Workout

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.Gymnastics capacity
    EMOM16
    1. 7 chest to bar + easy bike
    2. 7 push ups + easy bike
    3. 40 DU
    4. Easy bike

    3.Metcon
    EMOM32
    1) 12 cal ski
    2) 12 cal row
    3) 12 cal bike
    4) rest

    4.Accessory
    2 sets:
    1 round of gymnastics swimming
    25 GHDSU

  • Conditioning Workout

    75 min
    Warm up for 20 min

    1.Metcon
    A. 5 x 200 m run, r. 60 s. between sets
    Times: 4.00 min/km

    Rest 5

    B. 10 x 500 m row, r. 60 s. between sets
    Times:
    2.05, 2.04, 2.03, 2.03, 2.02
    2.02, 2.01, 2.01, 1.59, 1.52
    Avg. 2.01.6

    2.Cool down
    10 min easy bike

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 1, 105 min
    Upper body strength - 2
    Squat - 880 kg

    Gymnastics
    MU - 20
    BMU - 25
    BFLY - 70
    BCTB -
    KCTB- 55
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 0
    Avg. time to bed - 23.15
    Avg. hours asleep - 7 h 25 min
    Avg. cals/day - 2750
    Capacity - 105

  • Gymnastics + strength + conditioning Workout

    140 min
    Warm up for 15 min

    1.BFLY/CTB
    - BFLY - 45
    - BCTB - 10
    - KCTB - 30

    2.Squat
    Back squat
    - 6x4x72.5 %
    - 67.5 kg

    3.Metcon
    4 rounds for time:
    1 round of unbroken "barbell complex"*
    10/8 cal Assault bike
    30 s. Rest between rounds

    "Barbell complex"
    1 Cluster
    2 Thruster
    3 Hang squat clean
    4 Push jerk
    5 Front squat
    x70/50 kg

    Times: 2.00, 2.09, 2.00, 1.30, total 9.09

  • Aerobic work Workout

    90 min
    Aerobic work
    15 min erg row/bike/crosstrainer
    Then:
    10 v-up
    10 pike leg lifts
    20 side heel touches
    HR 125/141

  • Gymnastics + weightlifting + conditioning Workout

    120 min
    Warm up for 15 min

    1.BMU
    - 1x1
    - 1x2
    - 2x3
    - 1x5
    - 1x6

    2.WL
    A. 4 x 2 Clean + 1 Jerk
    x 70-75 % / "2 reps in the tank"
    - 52.5 55 55 57.5 kg

    B. Hang power cleans
    12-9-6 Hang power clean
    x 65/70/75 %
    - 35 42.5 45 kg
    *After each set of hang power cleans do:
    20 Toes to bar > 10

    3.Conditioning
    AMRAP16
    2 rounds of:
    8 Chest to bar > pull up
    8 Power snatch 30/25 kg
    2 rounds of:
    8 Pistol squats > 16 lunges
    8 HSPU > abmat
    Reps: 226 (6 rounds of first set + 5 rounds of second set + 10 lunges)
    (90 s/set)

  • Rest day Workout

    Rest day

  • Gymnastics + strength + conditioning Workout

    120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20 x 1

    2.Strength
    AMRAP10:
    5 seated shoulder press - 25 lbs
    7 strict pull ups
    7 cal ski erg
    Reps: 4 rounds + 5 shoulder press

    3.Row progression
    Workout 3
    2 rounds:
    10 min row @ +3-5 sec. from 5000 m row pace
    Rest 5
    Rounds: 2.08.4, 2.06.7, avg. 2.07.5/500 m

  • Gymnastics + weightlifting + strength Strength

    135 min
    Warm up for 15 min

    1.BFLY/CTB
    - BFLY x 20
    - BCTB x 10 (singles)
    - KCTB x 30

    2.WL
    A. Snatch pyramid work
    1x3x75 % 40
    1x3x80 % 42
    1x2x84 % 45
    1x2x87 % 47
    1x1x90 % 50
    1x1x94 % 52

    B. Snatch consistency work
    EMOM8
    1) 3 TNG Squat snatch - 35 kg
    2) 8-12 Box jump overs

    3.Tempo front squats
    Every 2 minutes x 4
    3 Tempo FS 3 s. down, 3 s. pause in the bottom
    x 65-70 %
    - 45 kg

    4.Accessory
    A. 4 rounds of:
    20 s. OH hold (snatch grip)
    10 s. Rest
    20 s. OHS
    10 s. Rest
    - 15 kg

    Rest 60 s.

    B. 4 rounds of:
    20 s. Reverse lunges
    10 s. Rest
    20 s. Good morning
    10 s. Rest
    - 15 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 6 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work x 3, 150 min
    Upper body strength x 1
    Squat -

    Gymnastics
    MU - 20
    BMU -
    BFLY - 60
    BCTB -
    KCTB- 30
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 23.00
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2670