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 + conditioning Workout

    120 min
    WU for 20 min

    1.MU
    - Drills
    - 20x1

    2.Conditioning
    EMOM16:
    1) 40 DU
    2) 4 squat snatch 35 kg
    3) 8 cal bike
    4) 10 pull ups

  • Rest day Workout

    Rest day

  • Aerobic work Workout

    30 min
    90 s. run/60 s. walk
    4.3 km, 7.12 min/km

  • Aerobic work Workout

    90 min
    Aerobic work for 90 min:
    10 min row
    10 min bike
    HR 130/153

  • Rest day Workout

    Rest day

  • Total workouts of the week Workout

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

    Strength & conditioning
    Metcon x 3
    Aerobic work -
    Upper body strength x 2
    Squat - 2115 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 145
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3/7
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2820

  • Gymnastics + strength + conditioning Strength

    PM: 145 min
    WU for 15 min

    1.BCTB
    - BFLY x 30
    - BCTB x 30 (singles)

    2.Bench press
    5x8x70 %
    - New set every 3 minutes
    - 38.5 kg

    3.Conditioning
    From tuesday 29.12.2020:
    A. AMRAP7
    12/9 cal Assault bike
    15 Chest to bar > butterfly pull ups
    21 DU
    Reps: 3 rounds + 2 cal AB

    Rest 5

    B. AMRAP7
    12/9 cal Ski
    15 Toes to bar
    21 DU
    Reps: 2 rounds + 13 TTB

    4.Accessory
    A. Shoulder press 4 x 8
    - 28 kg
    B. Bicep curls
    - 3 x 15 kg

  • Gymnastics + strength Strength

    120 min
    WU for 20 min

    1.MU
    - Drills
    - MU 5x1 + 10x2

    2.Squats
    A. Back squat
    5x70 % 62.5
    5x80 % 72.5
    2x85 % 77.5
    3x90 % 82.5

    B. Front squat
    6x65 % 52.5
    6x75 % 55
    6x80 % 65

    New set every 3 minutes

  • Rest day Workout

    Rest day
    60 min massage

  • Gymnastics + weightlifting + conditioning Strength

    135 min
    WU 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25 (singles)

    2.WL
    A. 3 position clean complex
    Build up to heavy complex in 12 minutes:
    1 High hang clean
    1 Hang clean
    1 Clean below the knee
    - 35 45 50 55 60 kg
    After max set 2 sets at 70 %
    - 42.5 42.5 kg
    - New set every 3 minutes

    B. Clean pulls with 2 s. pause below the knee
    3x3x100-110 % of your clean 1 RM
    90 s. Rest between sets
    - 70 kg

    C. Split jerk > push jerk
    4x3
    "0.-0.5 reps in the tank"
    - New set every 3 minutes
    - 50 55 57.5 57.5 kg

    3.Conditioning
    Barbell cycling efficiency
    "RANDY" for quality:
    75 Power snatch 25 kg
    - In sets of 5-10 reps touch and go > 5 reps every 35 s. x 15
    - Time: 8:25

    4.Core and shoulder health
    - Not done