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

  • Warm up Workout

  • Strength + conditioning Strength

    95 min
    Warm up for 15 min

    1.Strength
    4 sets:
    6 shoulder press - 27.5 27.5 30 30 kg
    6 strict pull up

    2.Metcon
    EMOM6:
    10 thrusters - 30 kg

    3.Strength
    A. 3 sets:
    8 bench press - 35 kg
    8 DB shoulder press - 8 kg

    B. 3 sets:
    10 barbell hip thrust
    8/s bulg. split squat

    C. 3 sets:
    4+4+8 lateral raises - 3 kg
    15 bicep curls bent barbell

    D. 3 sets:
    15 side lat. raise bent arm - 3 kg
    10/s bicep curls - 8 kg

    E. 2 sets:
    8 weighted push ups - 5 kg
    10 hammer grip bicep curls w/pause - 7 kg
    20 tuck ups

  • Weightlifting + conditioning Workout

    160 min
    Warm up for 15 min

    1.WL
    Every 3 minutes x 4
    1 Clean + 1 Jerk
    x 75-80 % / "1 rep in the tank"
    - 55 55 57.5 57.5

    2.Metcon
    A. AMRAP:
    2, 4, 6...
    HPC @ 60-65 % PC 1 RM - 40 kg
    KCTB
    Reps: 7 CTB at round of 10 reps

    B. 6 RFQ:
    10 bfly
    15 cal bike

    C. 5 RFT:
    1 rope climb
    40 DU
    8 cal echo bike
    8 TTB
    Time: 12.40

    D. 10 RFT:
    3 PC - 43 kg
    3 BOB
    Time: 4.21

    3.Strongman
    10 rnds:
    15 m sled push on floor - 90 kg

  • Aerobic work Workout

    40 min
    60 s run/60 s walk
    5.9 km

  • Rest day Workout

    Rest day
    60 min massage

  • Gymnastics + strength + conditioning Workout

    145 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15 x 1

    2.KCTB
    - Every 90 s. x 6: 7 KCTB
    - Easy bike between sets

    3.Conditioning
    EMOM32:
    1) 14 cal ski
    2) 14 cal kow
    3) 14 cal bike
    4) rest

    4.Accessory
    20 reps/movement x 2 rounds:
    Band pull aparts
    Bicep curls w/bent barbell
    Y-lift
    T-lift

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 15 min

    1.BFLY/BCTB
    - Butterfly CTB practice drills
    - Bfly x 40

    2.WL
    A. Snatch pyramid work
    1x3x80 % 44
    1x2x85 % 47
    1x1x90 % 50
    1x2x85 % 47
    1x2x92 % 50
    1x1x95 % 52
    1x1x87 % 48

    B. Snatch consistency work
    For quality x 3 rounds:
    4 Power snatch x 70 % of your power snatch 1 RM > 32 kg
    6 Hang squat snatch
    8 OHS

    3.Back squat
    4x80-82.5 % 72
    4x84-87.5 % 76
    4x87-92 % 80
    4x75 % 68
    - New set every 3 minutes

    4.Accessory
    - Not done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon - 4
    Aerobic work - 2, 95 min
    Upper body strength - 2
    Squat - 1475 kg

    Gymnastics
    MU -
    BMU - 40
    BFLY - 125
    BCTB -
    KCTB- 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 0
    Avg. time to bed - 23.10
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2820
    Capacity - 113

  • Hard routine + strength Strength

    140 min
    Hard routine
    Warm up for 10 min

    1.WL
    Heavy 1+1 in Halting clean deadlift + Low hang clean
    - 25 35 45 50 55 60 65 67.5 70 kg

    2.Metcon
    A. 3 rounds, faster each round:
    Tough set of Chest to bar / Pull ups - 10 CTB + 8 BFLY
    8 squat clean - 40 kg
    10 BFB
    - Rest 2 min between sets
    - Times: 3.17, 3.00, 2.41

    B. 4 RFQ:
    12 TTB
    16 cal bike

    3.Strongman
    A. 4 rnds:
    15 + 15 m yoke carry - 50, 70 70, 70 kg

    B. 6 rnds:
    15 m sled push on turf - 80 kg

    4.Accessory
    3 sets:
    20 GHDSU
    15 bicep curls

  • C2B 3x6 Strength

    3x6 strict chest to bar