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

  • Death by push ups Workout

    First minute 1 push up
    Second minute 2 push ups etc.

  • Muscle & Power, Joker Workout

    ”Bell”
    3 Rounds for Time
    21 Deadlifts (185/135 lb)
    15 Pull-Ups
    9 Front Squats (185/135 lb)

  • Deadlift Strength

    8x8 Deadlift

  • Total workouts of the week Workout

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

    Strength & conditioning
    Metcon x 2
    Aer x 2, 100 min
    BB x 1
    Squat 750 kg

    Gymnastics
    MU - 70
    BMU -
    BFLY - 135
    BCTB - 45
    HSW - 40 m

    Recovery
    Sleep 3/7
    Avg. 22:45
    Avg. 7 h 30 min
    EA 38 kcal/FFM (5/7)

  • Aerobic work + yoga Workout

    AM: 40 min
    Aerobic work
    3 min run/1 min walk

    PM: 75 min
    Yin yoga

  • Gymnastics + Hard routine Strength

    180 min
    Warm up + COS 15 min

    1.MU
    - Drills
    - MU+CTR 3x1
    - MU 10x2 + 1x3
    - MU x 26

    2.SHSPU - not done

    3.Gymnastics
    A. Butterfly pull up + HSPU prep
    - 15 bfly
    - 10 HSPU

    B. EMOM12:
    1) Kipping handstand push ups - 6 x 6
    2) Chest to bar > butterfly pull up - 8 8 9 9 9 9

    4.Push press + Push jerk
    Heavy 1+2 for the day

    5.Metcon
    A. 7 min AMRAP:
    6 Squat cleans (heavy) - 50 kg
    12 Box jump overs
    Reps: 4 rounds + 5 SC

    • Rest 3 min-

    B. 7 min AMRAP:
    10-15 m HS Walk > 8 thrusters @ 30 kg
    12 DB Snatches - 15 kg
    Reps: 5 rounds + 4 thrusters

    6.Strength
    A. Strict CTB pull up (sup. grip)
    - 4 x Max effort
    - 9 7 8 7

    B. 3 sets:
    KB Sumo RDL x 20 - 16 20 20 kg
    Side star plank 20+20 s.

  • Swimming Workout

    Active recovery
    60 min swimming

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    12 x 500 m @ 2:08-2:10/500 m pace
    - Rest 30 s between sets
    - Avg. pace 2.08.6/500 m
    - Avg. HR 167/182
    Cool down for 5 min

    PM: 160 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. MU
    - Drills
    - MU+CTR 4 x 1
    - MU 2 x 1 + 6 x 2
    - MU x 18

    B. Parallel blocks (alternating bottom of dip swings and) support swings
    - 10x 3+3+3+3 > 5 x 10

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - Bfly - 6 8 8
    - Kip swing + CTB - 6x3+3 2x4+4

    3.Split jerk
    - Heavy triple from blocks

  • Gymnastics + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BFLY + BCTB
    - Drills
    - BFLY 25
    - Kip swing + BCTB 7 x 3+3

    3.SHSPU strength
    A. Box pike negatives 4 x Tough effort
    - Rest as needed
    - Feet on box 20"
    - 4 4 3 4

    B. Push ups 5 x Max effort
    - Rest as needed
    - 16 15 13 12 11

    4.Back squat
    - 6 x 1 @ 90-93 %

    5.Strength
    - Done on Friday

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 25 min
    - Bfly 20

    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU+A+H 5 x 1
    - MU + CTR 3 x 1
    - MU 4 x 1 + 7 x 2
    - MU x 26

    B. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

    2.Bench press
    5x5+ @ 82%
    - Rest as needed
    - 49.5 kg
    - Last set 7 reps

    3.Strength
    A. 4 sets:
    DB Prone row x 8 - 30 30 30 30 lbs
    GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.