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

  • Aerobic work Workout

    40 min
    90 s. walk/60 s. run

  • Gymnastics + conditioning Workout

    135 min

    1.MU
    - Drills
    - MU 15 x 1

    2.Conditioning
    - Intervals from The Training Plan: Competitor SPP
    (rope climbs changed to pull ups)

    • Warm up & main set

    A1. 8-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    10 pull up
    8 Burpee box jump overs, 24/20”
    12 DB Hang snatch, alternating @ 22.5/15 kg
    Reps: 2 rounds

    Rest 3 minutes before A2

    A2. 7-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    9 pull up
    6 Burpee box jump overs, 24/20”
    9 DB Hang clean and jerk/push press, alternating @ 22.5/15 kg
    Reps: 1 rnd + 9+6+3 clean & jerk

    Rest 3 minutes before A3

    A3. 6-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    6 pull up
    4 Burpee box jump overs, 24/20”
    6 DB Hang clusters*, alternating @ 22.5/15 kg
    Reps: 2 rounds

  • Weightlifting + strength Strength

    125 min

    1.Snatch
    A. Every 2 minutes x 4
    2 Power snatch
    - 37.5 40 42.5 45

    B. Snatch consistency work
    Every 2 minutes x 4
    1 Snatch pull + 1 Snatch + 1 hang snatch x 70-75%
    3 High box jumps
    - 40 42.5 45 45

    2.Front squat
    3 x 80 % 64
    3 x 85 % 68
    3 x 90 % 72
    - New set every 3 minutes

    3.CTB
    E2MOM10:
    X reps CTB - 8 8 8 7 6
    Easy bike between sets

    4.Accessory
    10-8-6-4 OHS
    - 32.5 35 37.5 40

  • Back squat 3rm Strength

    Back squat 3rm

  • TMWUP Workout

    15 clean&jerk 30kg
    5 strict pull up
    120 SU

    Time cap 30m

  • RestDay! Workout

    RestDay

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Workout

    125 min

    1.BMU
    - 2 x 2
    - 1 x 4
    - 2 x 6
    = 20

    2.CTB
    - Every 90 s. x 6: x reps CTB
    - First set 10 reps
    - Other sets 6 reps
    - Easy bike between sets

    3.Metcon
    A. 4 RFQ:
    200 m run
    8 TTB
    200 m run
    6 SHSPU abmat + 10 kg plate
    Time: 15.00

    B. 5 RFT:
    8 BBJO
    10 pistols squat (to ball)
    12 cal AB
    14 GHDSU
    Time: 18.03

  • Rest day Workout

    Rest day

  • Aerobic work Workout

    60 min
    60 s. run/60 s. walk