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

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + core Strength

    120 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 26

    2.WL
    A. Build up to heavy in 8 minutes:
    3 TNG clean

    B. Build up to heavy complex in 8 minutes:
    2 Push jerk + 2 TNG Split jerk
    - 45 50 52.5 55 kg

    3.Conditioning
    - Not done

    4.Core
    8 x 20 s. on, 10 s. off:
    Hollow hold

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Gymnastics capacity
    AMRAP18:
    10 Double KB clean & jerk 20 kg > 12 kg
    20 Pull up > 15 TTB
    30 cal AB
    10 Deadlift 70 kg > 60 kg
    20 HSPU > abmat
    Reps: 2 rounds + 10 + 7 TTB

    3.Gymnastics accessory
    For quality x 3 rounds:
    x reps Kipping ring dip - 6
    5 Strict chest to rings pull up
    90 s. rest

  • Gymnastics + weightlifting + strength Strength

    130 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 30

    2.WL
    A. EMOM10
    1 Snatch + 1 TNG snatch

    3.Strength
    3 sets of:
    8+8 Reverse front rack lunges
    New set every 3 minutes
    - 50 kg

    4.Accessory
    EMOM9
    1. 30 s. hollow hold
    2. 10 Box step overs with 2x15 kg
    3. 10 GHD hip extension + 10 s. hold at parallel

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 80 min
    Upper body strength x 1
    Squat - 1295 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 75
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 55 min
    Avg. cals/day - 2880

  • Gymnastics + strength Strength

    85 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.Back squat
    4x80 %
    4x85 %
    3x87-90 %
    2x92-95 %
    5x70 %
    New set every 3 min

    3.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 sa. DB row - 20 kg
    8+8 bicep curls - 11 kg
    Rest 1 minutes between rounds

    4.Metcon
    - Not done

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 13x1
    - MU 5x2

    2.Basic conditioning
    For 40 min:
    10 min bike
    10 min row
    HR 132/145

  • Rest day Workout

    Rest day
    Massage for 60 min

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 25

    2.WL
    A. Every 90 s. x 4
    3 TNG clean
    x 75-80%
    - 52.5 55 55 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 70-75%
    - 47.5 47.5 50 50 kg

    3.Conditioning
    For time:
    27 cal Bike erg
    27 Thruster 30 kg > 25 kg
    21 cal Bike erg
    21 OHS
    15 cal Bike erg
    15 Power snatch
    12 cal Bike Erg
    12 Bar facing burpee
    Time: 11.22

    4.Core
    - Not done

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1
    - MU 5x2

    2.Gymnastics capacity
    At 00:00 start:
    A. 3 rounds for time:
    21 Chest to bar > 12 TTB
    15 Deadlift 70/50 kg
    9 Box jump overs 24"
    TIme cap: 7 min
    Time: 5.23

    At 10:00 start:
    B. 3 rounds for time:
    - Not done

    3.Gymnastics accessory
    A. Kipping ring dip practice
    EMOM8
    1. x reps Kipping ring dip or scaled versions (see the video below) - 6
    2. Easy bike or row

    B. Strict ring strength - 3 rounds for quality:
    5 Chest to rings pull up
    15 s. Ring support hold
    15 s. Bottom of the dip hold
    15 s. Tucked ring hold
    Rest 90 s. between rounds