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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 8
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 3 - 165 min
    Upper body strength x 4
    Squat - 2390 kg

    Gymnastics
    MU - 70
    BMU -
    BFLY - 90
    BCTB - 95
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 35 min
    Avg. 2950 kcal/day

  • Hard routine + strength Strength

    140 min
    Warm up for 15 min

    1.Strength
    E2MOM14:
    8 Box jump overs
    3 Shoulder to overhead @ 75-80 %

    2.Metcon
    EMOM32:
    1) 14 Cal Ski > 11 cal
    2) 12-18 Toes to bar > 12
    3) Max reps Devil's press 15 kg - 7 x 6 + 7 = 49
    4) Rest
    HR 169/182

    3.Strength accessory
    A. 3 sets:
    8 pull ups
    8 hamstring curls - 10 kg
    12 hip thrust w/DB - 55 lbs

    B. 3 sets:
    10 sa. DB press - 25 lbs
    8 sa. DB row - 45 lbs
    8 bicep curls - 25 lbs

    C. 3 sets:
    10 hollow rock + 10 tuck up + 10 s. hollow hold + 10+10 side plank raises + 20 s. arch hold

  • Gymnastics + weightlifting + strength Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 10x1

    2.Chest to bar practice
    - Bfly x 20
    - BCTB x 35 (singles)

    3.WL
    A. Lifting technique primer: Drop jerks
    - 3x3 @ light-medium weight
    - 25 25 25 kg

    B. Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9 Single, no misses!

    4.Back squat
    - 4x5 @ Rpe 8
    - 72.5 kg

  • 6/24/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run for 20:00 mins, or two miles

    Finisher
    50 cross crunch
    1:00 ham stretch

  • 6/23/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(24)
    400m run, then at the 3:00 min mark complete the following:

    On the 3:00 x6
    20 dumbbell hopovers
    10 goblet squats(choose weight)
    10 v-ups
    20 mountain climbers

    then
    400m run immediately after the last round

    Finisher
    50 kneeling crunch
    1:00 butterfly stretch

  • Aerobic work Workout

    80 min
    Easy bike
    26 km
    20 km/h
    HR 107/135

  • Hard routine Strength

    135 min
    Warm up for 15 min

    1.WL
    Every 2 min for 7 lifts:
    6 Burpees
    3 Squat cleans @ 75-80 % > 1 power clean + 2 squat cleans

    2.Metcon
    Every minute on the minute for 32 minutes:
    1) 15 Cal Bike > 13 cal
    2) 12-18 Chest to bar > 12 pull ups
    3) 15 Wallballs 20 lbs
    4) Rest
    HR: 168/186

    3.Strength accessory
    A. 3 sets:
    20 lateral raises - 2.5 kg
    15 reverse fly - 2.5 kg

    B. 3 sets:
    12 lat pulldown - 35 35 40 kg
    15 push ups

    C. 3 sets:
    8 hamstring curls - 10 kg
    15 hip thrust w/DB - 45 lbs
    8+8 bicep curls - 25 lbs

    D. Tabata core
    Hollow hold/arch hold

  • OFF-SITE WORKOUT - Air squats & Run Workout

    For time:

    20-19-18...-1
    Air squats
    200m Run

    WARM-UP:
    800m run
    20x Squat + squat hold rotation

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 28x1, go. e. 90 s.

    2.WL
    Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9 Single, no misses!

    3.Back squat
    4x5 @ RPE 8
    - 70 kg

    4.Strength accessory
    3 sets:
    8+8 DB Three point row - 45 lbs
    8-12 DB Seated press - 20 25 25 lbs

  • Aerobic work Workout

    75 min
    Easy bike
    HR 113/140
    27 km, 21.1 km/h