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

  • Conditioning + aerobic work Workout

    155 min
    Warm up for 10 min

    1.Metcon
    5 x 1000 m row
    Rest 2 min
    Paces: 2.05, 2.05, 2.05, 2.05, 2.03 / 2.04.9

    2.Aerobic work
    For 70 min
    15 min erg (bike, crosstrainer, row)
    Then:
    10 pike leg lifts
    10 v-up
    10 hollow rock
    20 ankle touches
    30 side heel touches

  • Gymnastics + weightlifting + conditioning Workout

    140 min
    Warm up for 15 min

    1.BCTB
    - Butterfly pull up 2x10
    - Big butterfly with towell 4x6
    - Complex - kipping pull up + drop to butterfly x 5 sets

    2.Metcon/aerobic capacity
    5 rounds:
    12 cal bike
    3 BMU
    12 cal bike
    12 push up
    12 cal bike
    25 s. tuck hang
    Rest 2 min
    Times: 4.50, 4.45, 4.35, 4.55, 4.50

    3.WL
    EMOM8: 2 Power clean
    - 42.5 45 47.5 50 52.5 55 57.5 57.5

    4.Metcon
    "Ingrid"
    10 rounds of:
    3 Snatch 60/43 kg > 38 kg
    3 Burpee over bar
    Time: 8.52

  • Aerobic work Workout

    25 min
    60 s. run/60 s. walk

  • Gymnastics + conditioning + accessory Workout

    140 min
    Warm up for 15 min

    1.BMU
    - 1x1
    - 2x2
    - 5x3

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

    3.Metcon
    EMOM40:
    1) 13 cal ski
    2) 13 cal row
    3) 13 cal bike
    4) Rest

    4.Accessory
    A. 3 sets:
    20 hollow rock
    15 v-up

    B. 2 sets, 20 reps/movement:
    1. Band pull aparts
    2. Bicep curls with bent barbell
    3. Y-lift with ligth DBs
    4. T-lift with light DBs

  • Total workouts of the week Workout

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

    Strength & conditioning
    Metcon - 4
    Aerobic work - 1, 50 min
    Upper body strength - 1
    Squat - 1465 kg

    Gymnastics
    MU - 15
    BMU -
    BFLY -
    BCTB -
    KCTB- 35
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23.00
    Avg. hours asleep - 7 h 55 min
    Avg. cals/day - 2770
    Capacity - 108

  • Gymnastics + weightlifting + strength Strength

    155 min
    Warm up for 20 min

    1.BCTB
    - Bfly 5x8
    - Box 4x8

    2.WL
    A. Snatch
    1x3x80 % 42
    1x2x85 % 45
    1x1x90 % 48
    1x3x85 % 45
    1x2x90 % 48
    1x1x92-94 % 51

    B. Snatch consistency work
    30 Power snatch for time in sets of 5 TNG reps x 65 % of your power snatch 1 RM
    - 30 kg (45 kg)
    - 2.46

    3.Back squat
    5x80 % - 72
    5x85 % - 77
    5x85+ % - 79
    5x75 % - 67
    New set every 3 minutes

    4.Accessory
    20-16-14-12 reps of:
    Romanian deadlift - 40 kg
    *After each completed set do:
    5 Jumps with empty barbell

  • Strength + conditioning Strength

    105 min
    Warm up for 15 min

    1.Strength
    A. Dips
    - 4x6

    B. Bench press
    - 4x8x40 kg

    C. 4 sets:
    10 incline DB bench press - 8 kg
    6 incline bicep curls - 8 kg

    D. 4 sets:
    12 side lateral raise - 4 kg
    12 barbell bicep curls - 13 kg

    E. 4 sets:
    10 shoulder face pull - 15 kg
    12 bent arm lateral raise - 3 kg

    F. 4 sets:
    8 triceps - 15 kg
    10 biceps - 8 kg

    2.Metcon
    EMOM20:
    1) 10 push ups + 20 stepping lunges
    2) 10 v-ups + 15 tuck ups
    3) 50 DU
    4) 20 russian twists with KB

  • Concept2 RowErg 30min Workout

    Concept2 RowErg 30min

    Result meters.

  • Pull and row Workout

    15 min emom

    1. Rope climbs 1-3
    2. Ring row 10xahap
    3. Negative push ups 5-10 (3s down, 1 up)
    4. Single hand bent over row 6+6 ahap
    5. Pull ups 3-10 (weighted)

  • Incline bench press Strength

    A: Incline Bench press 4x6, amrap sista setet
    B: Lat pull downs 3set
    C: BB skull cruschers 2set