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

  • 12/30/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    RCVR(30)
    walk, jog, bike, stretch

    Finisher
    1:00 min pigeon per side

  • 12/31/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(24)
    WRK 5:00 REST 1:00 x4
    3 ring row or db upright row(tempo 2-2-2-2)
    two seconds up-two seconds hold at top-two seconds down-two seconds hold at bottom
    6 kettlebell/dumbbell straight leg deadlift
    12 sit ups
    24 plyo jumps

    Finisher
    50 round the world
    1:00 hamstring stretch

  • 12/29/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(30)
    WRK 3:00 REST 2:00 x6
    :30 alternating db shoulder press
    :30 5 yard shuttle runs(back and forth touching down)
    :30 renegade row(push up+row+push up+row)
    :30 step ups
    :30 walk outs
    :30 airballs(squat w/medball toss above head)
    Complete movements consecutively
    rest two minutes after each round

    Finisher
    50 oblique crunch
    1:00 samson

  • 12/28/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(25)
    WRK 10:00-REST 5:00-WRK 10:00
    5 half burpees(from floor up)
    10 kettlebell swings
    20 squat jax
    10 kettlebell single arm rows per side
    5 v-ups

    Finisher
    50 russian twist
    1:00 butterfly stretch

  • 12/25/20 Workout

    Warm up(10)
    2rds
    20 plyo
    10 single leg deadlift
    20 high knees
    10 side lunge

    RCVR(30)
    walk, hog, bike, stretch or rest

    Finisher
    1:00 plank
    1:00 butterfly stretch

  • 10-JAN-21 Workout

    3 Rounds
    Push-ups x12
    Deadlifts x8
    Shrugs x10
    Push Press x 8

    -Into-

    3 Rounds
    1:00min run
    15 sit ups
    Burpees x10
    10 knee ticks
    Squat jumps x10
    Plank med ball rolls x20
    (1 min rest)

  • TTB EMOM 10 Workout

    As many UB ttb as you can for 10 min. EMOM.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 3 - 100 min
    Upper body strength x 2
    Squat - 2500 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 60
    BCTB - 55
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 7/7
    Avg. time to bed - 23:20
    Avg. hours asleep - 8 h 25 min
    Avg. cals/day - n. 2860

  • Aerobic work + gymnastics + strength + conditioning Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.8 km

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16x1
    - MU 2x2

    2.Conditioning
    WORKOUT 5, row progression
    2 rounds:
    5 min Row @20 SPM
    4 min Row @22 SPM
    3 min Row @24 SPM
    2 min Row @26 SPM - not done
    Rest 5 minutes between rounds
    Avg. paces
    Round 1: 2.10.4
    Round 2: 2.09.7

    3.Accessory
    A. 4 sets:
    8 shoulder press - 25 25 27 27 kg

    B. Tabata bicep curls - 12 reps, 10 kg barbell

  • Rest day Workout

    Rest day