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 + aerobic work Workout

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 7 x 1
    - MU 10 x 2
    - MU x 27

    2.Aerobic work
    Workout 2
    For 45-90 min:
    Bike at HR 110-115 bpm
    * Every 10 minutes do 6 strict pull ups + 12 push ups
    - 1 h 15 min
    - HR 123/161

    3.Mobility

  • Rest day Workout

    Rest day

    60 min massage

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min
    1.BCTB
    - BFLY x 30
    - BCTB x 20 (singles)

    2.WL
    A. Power clean
    3x77% - 50
    2x82-85% - 55
    2x87-90% - 57
    1x92-94% - 59
    1x95% - 61
    3x65% - 42
    New set every 3 minutes.

    B. Split jerk
    Build up to heavy 4 rep + 2x4x70% of daily heavy
    New set every 3 minutes.

    3.Metcon
    4 rounds of:
    10/7cal AB
    6 thruster 30 kg
    6 Lateral burpee over bar
    New set every 4 minutes.
    Times: 53 s, 48 s, 48 s, 47 s

    4.Core
    10-8-6-8-10 reps of:
    DB plank hold + DB row from plank position alternating arms - 12.5 kg
    * After each set do 15s L-sit hold - tuck

  • Gymnastics + strength Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1
    - MU 6 x 2
    - MU x 28

    2.Gymnastics capacity
    EMOM10:
    8 Chest to bar + 8 Wall ball
    - Changed to 8 butterfly pull ups + 6 cal bike

    3.Strength
    10-8-6-4-2 Strict HSPU - feet on box

    4.Mobility

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 50 min
    1 min walk/1 min run
    6.95 km, 7.15 min/km
    HR 122/149

    PM: 155 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 45
    - BCTB x 25 (singles)

    2.WL
    A. Barbell warm up

    B. Power snatch
    E2.5MOM x 6:
    1x3x72-74%
    1x2x77-80%
    1x2x82-84%
    1x1x87-90%
    1x1x92-95%
    1x3x70%

    C. Consistency work for snatch:
    10-8-6-4-2 TNG power snatch x 60% of your power snatch 1RM
    - 28.5 kg

    3.Strength
    E3MOM x 5:
    Back squat 3x80% + 4 Jumping lunges after each set
    - 72 kg

    4.Accessory
    4 rounds of:
    6 OHS - 35 kg
    12 GHD sit ups

    5.Cool down mobility

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 70 min
    Upper body strength x 2
    Squat - 900 kg

    Gymnastics
    MU - 50
    BMU - 10
    BFLY - 40
    BCTB - 30
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 23:20
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - n. 2700

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Workout

    110 min
    Warm up for 20 min

    1.MU

    A. Drills

    B. MU 20x1

    C. MU+HTR 5x1+1

    Total of 25 MU

    2.Aerobic work
    For 40 min:
    5 min row
    5 min ski
    5 min bike
    HR 120/132

  • Gymnastics + weightlifting + conditioning Workout

    145 min
    Warm up for 20 min

    1.BTB
    - BFLY x 40
    - BCTB x 30 (singles)

    2.WL
    Clean complex from blocks every 2 minutes x 5
    1 Power clean
    2 Clean
    x 65-70% of PC max
    - 45 kg

    3.Conditioning
    EMOM20:
    1) 1 BMU
    2) 10 cal bike
    3) 5 power snatch 30 kg
    4) 40 DU

  • 19.8.2020 Wod Workout

    EMOM 42
    1 minute : 2 Power clean + 2 Hang Squat clean 65%
    2 minute : 0:45 Plank Hold
    3 minute : Ring Muscle Ups / Bar muscle Ups / Chest to Bar pull ups / Kipping Pull Ups / Kipping. * You can use repetions. Don`t push limit.*
    4 minute : 0:40 Squat Hold Agains Wall, Right leg
    5 minute : 0:30 Hollow Hold
    6 minute : 0:40 Squat Hold Agains Wall, Left leg