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

  • Hard routine Strength

    140 min
    Warm up for 15 min

    1.Squat clean + Front squat + Jerk
    A. Heavy 1+1+1 for the day
    25 27.5 30 32.5 35 37.5 42.5 47.5 52.5 55 57.5 60

    2.Strength
    A: 4 sets:
    3 Weighted pull ups - 10 15 20 22 kg
    Max effort Handstand push ups (Strict if possible) - knees on box 20"
    - 7 8 8 9

    3.Metcon
    A. 5x3 min on / 2 min off:
    12 Overhead squats - 35 kg
    50 Double unders
    Max effort Ski - 335 386 390 395 410 m

    4.Strength
    A. 3 sets:
    20 back ext. DB row on boxes - 20 20 20 lbs

    B. EMOM7: abs

  • Gymnastics + weightlifting + strength Strength

    160 min
    Warm up + COS 20 min

    1.Ring MU Kipping practice
    - RS 4 x 10
    - MU 12 x 1
    - CTR 13 x 1

    2.Snatch + Hang snatch
    A. Challenging 1+1 for the day (85% effort)
    25 27.5 30 32.5 35 37.5 40 42.5 45 45 45 45

    3.Front squat
    4x3 @ 75-80% of 1RM
    - Rest as needed

    4.Accessory
    A. 3 sets:
    10 KB Jefferson's curls - 10 kg
    6-10 Hanging scapula rotations
    - Rest as needed between rounds

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 h, x 7

    Strength & Conditioning:
    Metcon x 2
    Aer x 1, 45 min
    Squat 1665 kg
    BB x 2

    Gymnatics:
    MU - 60
    BMU -
    Bfly - 55
    BCTB - 15
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 7 h 40 min
    Avg. 22:30
    Avg. EA 38 kcal/FFM

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 h, x 6

    Strength & Conditioning:
    Metcon x 2
    Aer x 1, 75 min
    Squat 910 kg
    BB x 3

    Gymnatics:
    MU - 65
    BMU -
    Bfly - 55
    BCTB - ti
    HSW - 40 m

    Recovery:
    Sleep 2/7
    Avg. 7 h 30 min
    Avg. 22:30
    Avg. EA 39 kcal/FFM

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 h, x 6

    Strength & Conditioning:
    Metcon x 1
    Aer x 1, 70 min
    Squat 1505 kg
    BB x 3

    Gymnatics:
    MU - 50
    BMU - 23
    Bfly - 70
    BCTB - ke, pe
    HSW - 58 m

    Recovery:
    Sleep 4/7
    Avg. 8 h 00 min
    Avg. 22:30
    Avg. EA 38 kcal/FFM

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 h, x 6

    Strength & conditioning
    Metcon: x 1
    Aer: x 1, 60 min
    Squat: 1600 kg
    BB: x 2

    Gymnastics:
    MU - 44
    BMU - 18
    Bfly - 75
    BCTB -
    HSW - 70 m

    Recovery:
    Sleep 2/7
    Avg. 23:35
    Avg. 7 h 35 min
    EA -

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 h, x 8

    Metcon: ma, la
    Aer: pe, 30 min
    Squat: 1610 kg
    BB: ke, la

    Gymnastics
    MU - 35
    BMU - 5
    Bfly - 165
    BCTB - ke
    HSW - 40

    Recovery
    Sleep 0/7
    Avg. 22:45
    Avg. 7 h 20 min
    EA. 39 kcal/FFM

  • Turkish get up max weight Strength

    Find your max weight in turkish get up

  • ”Air Conditioning" Workout

    On the 5:00 x 4 Rounds:
    20 Double Dumbbell Deadlifts (80's/55's)
    20 Wallballs (30/20)
    20/15 Calorie Row

    Kilos: Dumbbells: 36.5/25, Wallball: 13/9

  • Flight Simulator MUps Workout

    10-30-30-40-50 dubs unbroken
    2-4-6-8-10 mups