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

  • Tabata x 4 Workout

    Tabata x 4
    Deadlift 50kg
    Hang power clean 40kg
    Frontsquat 30kg
    Push press 25kg

  • Gymnastics + strength + conditioning Strength

    165 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 14x1

    3.Back squat
    - 4x10x60 kg

    4.Gymnastics conditioning
    EMOM24:
    1) 6 KCTB (2x3)
    2) bike
    3) 8 TTB + 12 walking lunges
    4) bike
    5) 8 HSPU - abmat
    6) bike

    5.Strength accessory
    A. 3 sets:
    10 SCTB feet on box
    12 hip thrust - 60 kg

    B. 3 sets:
    12 DB press - 20 lbs
    12 bicep curl - 13 kg
    12 side lat raise - 10 lbs

  • Gymnastics + weightlifting Strength

    135 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 12x1
    - MU+HTR 4x1+1
    - MU x16

    3.BCTB
    - Drills
    - BFLY x30
    - BCTB x25 (singles)

    4.Weightlifting
    Clean & jerk 1+2, go every 90 s. x 12

  • Aerobic work Workout

    40 min
    4 min run/1 min walk
    6.6 km
    HR 130/164
    6.20 min/km

  • Gymnastics + strength Strength

    150 min
    Warm up for 20 min

    1.HSW
    - 15 m

    2.BMU
    - 10x1

    3.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 25 (singles)

    4.Strength
    A. FS
    - 5x5x60 kg

    B. DL
    - 4x10x70 kg

    C. 3 sets:
    8 strict pull up
    10 shoulder press - 25 25 25 kg

    D. 3 sets:
    12 DB prone row - 25 25 25 lbs
    8-12 DB bench press - 8x25 10x25 12x25 lbs

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 rounds:
    4 min on/1 min off @ VK1 – VK2 pace
    - 2.10, 2.10, 2.10 (160 w)
    Rest 3 min
    B. 3 rounds:
    4 min on/1 min off @ Slightly faster than first sets
    - 2.07, 2.07, 2.07 (170 w)
    HR 154/176
    Cool down for 5 min

    PM: 130 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 15x1 + 5x2
    - MU x25

    3.BCTB
    - Drills
    - BFLY x20
    - BCTB x15

    4.Weightlifting
    Snatch x 1
    Go every 90 s. x 12, start @ 60 %

  • Benchpress sunday Strength

    Every 3min
    10, 8, 6, 4, 2, 2, 2

  • Total workouts of the week Workout

    Total workouts of the week 10 hours, x 6
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 3 - 115 min
    BB x 1
    Squat -

    Gymnastics
    MU - 40
    BMU -
    BFLY - 30
    BCTB - 35
    HSW - 35

    Recovery
    Sleep 3/7
    Avg. 22:40
    Avg. 7 h 45 min
    EA. 40 kcal/FFM

  • Hard routine + aerobic work Workout

    120 min
    Warm up for 25 min

    1.Gymnastics
    4 rounds, rest 1 min between:
    8 cal bike
    20 + 20 DU
    2 kip pull up + 2 TTB + 2 CTB

    2.Metcon
    2 RFT:
    50 wall ball
    30 cal bike
    30 TTB
    20 DBS @ 15 kg
    Time: 18.11, rounds 9.11 + 9.00
    HR 172/188

    3.Strength
    Alt. btw. A & B for 2 rounds:
    A. 10 KB strict press + 8 STTB
    - 10 kg

    B. 8 feet el. ring row + 8 ring push up

    4.Aerobic work
    Easy bike for 30 min
    11500 m, 2.36/1000 m
    HR 120/130

  • Gymnastics + weightlifting + strength Strength

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.HSPU Strength
    - Not done

    3.Push jerk
    Build to 70% effort triple

    4.Strength
    3 sets:
    8+8 Single leg KB RDL - 16 20 20 kg
    15 KB Belt squat - 24 24 24 kg