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

  • Nurph Workout

    2200 m run
    100 pull up
    200 push up
    2200 m run

  • 5 rounds Workout

    5 rounds with concept bike

    3 min easy
    2 min moderate
    1 min fast

  • Total workouts of the week Workout

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

    Metcon: la
    Aer: to - 50 min
    Squat: 2500 kg
    BB: ke, la

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 45

    MU - 22
    BMU - 15
    Bfly - 55
    BCTB -
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA 37 kcal/FFM

  • Ring MU strenght Workout

    3 rnds:

    5 False grip Chest to rings
    3 Deep ring dips

    Breaks by feel between the movements

    2rounds
    1 skin the cat
    2+2 Hollow to arch roll on the floor

  • Strength Strength

    PM: 90 min
    Warm up 10 min
    1.Strict pull up
    - 4 reps every 40 s. until failure
    - Total of 10 sets + 2 reps

    2.4 sets:
    8 DB press - 8 9 10 10 kg
    10 high cable pulley - 15 15 15 17.5 kg

    3.4 sets:
    12 low cable pulley - 40 40 40 40 kg
    10 side lat raise - 4 4 4 4 kg

    4.3 sets:
    7 bicep curls - 10 10 10 kg
    15 s L-sit hang

    5.Push ups
    - Accumulate 100 reps
    - 20 x 5 reps

    6.4 sets:
    12 bicep curls - 12.5 kg

    7.EMOM7: abs

  • Hard routine + strength Strength

    AM: 165 min
    1.Gymnastics
    - HSW 13 m
    - BMU 5 x 1
    - Bfly x 25

    2.Snatch complex

    3.Tempo FS
    - (31X1) 4 x 5 /3-4'
    - 45 50 50 52.5 kg

    4.Metcon
    A. AMRAP5
    3 Rope climb
    8 MB over shoulder - 30 lbs
    Reps: 3 rounds

    Rest 3

    B. AMRAP5
    8 HSPU >> abmat
    15 air squat
    Reps: 4 rounds + 13 reps

    Rest 3

    C. AMRAP5
    8 TTB
    8 burpee
    Reps: 4 rounds + 4 TTB

    5.Strength
    A. 4 sets:
    15 Reverse hypers - 40 40 40 40 kg
    - Rest 30 s.
    15 Heel elevated Goblet squats - 20 20 20 20 kg
    - Rest 30 s.
    10 Hip thrust - 60 60 60 60 kg
    - Rest 2 min

  • Gymnastics + weightlifting Strength

    120 min
    Warm up 20 min

    1.Ring muscle up practice
    - MU 5 x 1

    • High amplitude ring swings
      Accumulate 60 swings in sets of 6-8 - 60

    • Parallel blocks alternating bottom of dip swings and support swings
      10 x 3+3+3+3 > 1 x 3+3+3+3

    • Front swing pull back with transition
      Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15

    • False grip top of pull up L-swings with transition
      Accumulate 15-30 in sets of 3-5 - 15

    2.Halting clean deadlift + Squat clean
    Build to heavy 2+2 for the day

    3.Done on Saturday

  • Kb day 120919 Workout

    Windmill 5x5/5reps, moderate/warm up, rest 1min

    5x 5+5reps power clean and fr.rack squat
    Double heavy kb, 2min rest

    5x 10reps (each hand) tactical snatch+push
    Challenging, 1min rest

    5x 5/5reps kb BOR
    Heavy, 30sec rest.

  • Aerobic work Workout

    50 min
    2 min run/1 min walk

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up 25 min
    - 10 BMU
    - 30 bfly

    1.HS Walk practice
    - HS Body tightener 3-4 sets
    - 3-4 sets Super slow Wall facing shoulder taps
    - 3-4 sets of: Handstand rocks
    - 20 m HSW

    2.Snatch balance
    Build to challenging but snappy set of 3
    - 25 25 25 27.5 30 32.5 35 35

    3.Hang snatch from above the knee
    - Build to challenging set of 4

    4.Accessory
    3 sets:
    10 Scap pull ups
    6+6 Lateral box step ups (High box, no weight)
    1000 m Easy Bike

    5.Strength
    A. 3 sets:
    12 low cable pulley - 40 40 45 kg
    10 side lat raise - 10 10 10 lbs

    B. 3 sets:
    8 bicep curl & press - 20 20 20 lbs
    8 3-point row - 35 35 35 lbs

    C. 2 sets:
    15 bicep curl 15 kg
    15 push up
    20 pike leg raise