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 Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 40
    - BCTB x 30

    2.Squats
    A. Back squat
    5x80 %
    3x85 %
    2x90 %
    2x95 %
    1x97 %
    1x100/100+ %

    B. Front squat
    1x5x80% - 65
    2x5x85% 65
    - New set every 3 minutes

    3.DL
    - Not done

  • Gymnastics + conditioning Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Aerobic work
    25 min easy AB @ 50 rpm

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 45
    - BCTB x 40 (singles)

    2.WL
    A. Clean complex
    Build up to heavy 1 Clean pull + 1 Clean below the knee in 12 minutes
    - 35 40 45 50 55 60 65 kg

    B. Clean pulls
    - Not done

    C. Split jerk > push jerk
    3x2
    - "0.5-0 reps in the tank"
    - New set every 3 minutes
    - 57.5 60 62.5 kg

    3.Conditioning
    5 rounds for quality:
    7 OHS
    7 Power snatch
    50 DU
    - 35 kg > 30 kg
    - Barbell movements in unbroken sets
    - Time: 11.55

    4.Core
    - Not done

  • Gymnastics + strength + conditioning Strength

    145 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Weighted chin up re-test
    2 RM weighted chin up in 10 minutes
    - 10 20 (25) (24)

    B. AMRAP2
    Max reps strict chin up
    - 21

    C. AMRAP2
    Max reps strict HSPU
    - Not done

    D. AMRAP2
    Max reps horizontal ring row
    - Not done

    3.Conditioning
    A. Row progression
    4 min Row @ 22 SPM
    3 min Row @ 24 SPM
    2 min Row @ 26 SPM
    1 min Row @ 28 SPM
    Avg. pace: 2.11.3/500 m

    B. Assault bike
    10 min VK1-VK2
    Avg. pace: 61 rpm, 316 watts
    Total cals: 139

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 25 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee)
    - Build up to heavy single from the block in 12 minutes
    - + 2x1x70 %

    B. Snatch pull
    - Not done

    C. Snatch balance + OHS
    Find heavy 1+1 in 10 minutes
    - 25 30 35 40 45 47.5 50 kg

    3.Accessory
    EMOM12
    1. 10+10 side plank raises
    2. 40 s. DB squat snatches, alternating - 12 reps, 25 lbs
    3. 4+4 One leg jump to low box/plate pile

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 5
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work -
    Upper body strength x 2
    Squat - 2450 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 115
    BCTB - 70 (singles)
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3/7
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 55 min
    Avg. cals/day - 2720

  • Gymnastics + strength Strength

    170 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 45
    - BCTB x 25 (singles)

    2.Squats
    A. Back squat
    4x5x82-85 % - 75 kg

    B. Front squat
    1x5x75 % - 60 kg
    2x5x80 % - 65 kg
    - New set every 3 minutes

    3.DL
    1x20
    3x10
    - New set every 3 minutes
    - 52.5 kg

    4.Accessory
    4 sets:
    8 shoulder press - 29 kg
    8+8 bicep curls - 25 lbs

  • Gymnastics Workout

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Aerobic work
    15 min easy bike

  • Rest day Workout

    Rest day
    50 min massage