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

  • Rest day Workout

    Rest day

    JH 60 min

  • Gymnastics + strength + aerobic work Workout

    120 min
    Warm up + COS 15 min

    1.MU strength
    A. False grip Top of Ring pull up hold
    Accumulate 60-90s in 5-10s intervals - 75 s.

    B. Ring Bottom of dip hold
    Accumulate 60-90s in 10-15s intervals - 75 s.

    C. Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps

    D. False grip hollow rocking swings and ½ rocking pull up
    3-4x5-10 each - 3 x 6

    E. Strict muscle up
    - 3 x 2

    2.Strength
    A. 4 sets:
    8+8 Single leg KB RDL - 16 kg
    6+6 Goblet Cossack squat - 10 kg
    - Rest 90 s between rounds

    3.Core stability
    A. 3 sets:
    10m Quadruped crawl
    10m Reverse Quadruped crawl
    10+10 Weighted dead bug

    4.Aerobic work
    A. 30 min easy AB
    - Slow and controlled!

  • Gymnastics + aerobic work Workout

    130 min
    Warm up + COS 20 min

    1.HSW
    - 27 m.

    2.BFLY + BCTB
    - Bfly - 50 reps
    - KCTB - 10 reps
    - BCTB on box - 15 reps
    - BCTB + swing - 20 reps

    3.Aerobic work
    A. 3 rounds, total of 60 min:
    5 min bike
    5 min row
    5 min ski
    5 min run

  • Gymnastics + weightlifting + strength Workout

    135 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU 12x1 + 3x2
    - MU x 18

    2.Power clean
    - Controlled touch n go triples up to 75 % effort
    25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 kg

    3.Back squat
    - 3x5 @ 60%
    - Rest as needed
    - 3x5x57.5 kg

    4.Aerobic work
    A. 3 rounds:
    500 m Row
    10 Banded face pulls
    1000 m Bike
    7 Supinated Lateral raises
    Time: 19.40

  • Hard routine + strength Strength

    180 min
    Warm up for 25 min

    1.Snatch from low hang
    A. H2

    *2.Strength
    A. 4 sets:
    5 Shoulder press - 27.5 30 30 32
    Max effort foot elevates Ring row - 13 9 9 8
    - Rest as needed

    3.Metcon
    A. "Modified Chief": 5x3min on / 1min off:
    3 squat cleans 40 kg
    6 Push ups
    9 Kb swing @ 24 kg
    Total reps: 15 rounds + 1 clean

    4.Strength
    A. 4 sets:
    10 sa. DB press - 25 25 25 25 lbs
    8 seated rope pull up

    B. 3 sets:
    12 side lat. raise sta. - 10 10 10 lbs
    15 bicep curl - 15 15 15 kg

    C. 3 sets:
    12 side lat. raise bea. - 2.5 2.5 2.5 kg
    8 sa. DB row - 15 15 15 kg
    7 bicep curl & press - 20 20 20 lbs

    D. 3 sets:
    8+8 Reverse lunge to knee lift
    6+6 Half kneeling Bottom up KB press - 6 6 6 kg
    15-20 s/side Side star plank

    E. EMOM7: abs

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up + COS 20 min
    - 10 TTB

    1.HSW
    - 13 m.

    2.Snatch
    A. 1 RM

    3.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8 > 40 reps

    B. Ring muscle up
    - 11x1 + 3x2 - 17 reps

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

    D. False grip top of pull up L-swings with transition
    - Accumulate 15-30 reps in sets of 3-5 - 16 reps

    4.Strength
    A. 5 sets:
    KB Bulgarian split squats x 6+6 - 16 kg
    Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
    Ring face pull x 8-14 - 8 8 8 8 8

  • Aerobic work + gymnastics + strength Strength

    AM:45 min
    3 min run/1 min walk

    PM: 140 min
    Warm up + COS 20 min
    - 15 bfly

    1.MU
    - Drills
    - MU 16x1 + 1x2 - 18 reps

    2.HSPU strength
    A. 5-6 sets: Assisted lift off + pike push up - 5 sets
    - Rest as needed

    B. Slow eccentric Strict HSPU 4x5, feet/knees on box 20"

    3.Back squat
    A. 3 RM
    - Rest as needed

    4.Strength
    - Done on Friday

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up + COS 25 min
    - 10 TTB

    1.HS Walk practice
    - Body tightener x 3-4 sets
    - Shoulder taps x 3-4 sets
    - HSW - 23 m.

    2.BFLY + BCTB
    - BFLY - 40 reps
    - Box CTB - 3x8 reps
    - KCTB - 2x5 reps
    - BCTB - singles 15x1 reps

    3.Technique primer: Slow squat clean w/ empty bar

    4.Squat clean from blocks
    Heavy double for the day

    5.Strength
    A. 4 sets:
    Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
    Wide grip strict pull ups x Max effort - 10 9 8 8
    - Rest 60-90 s. between sets

    B. 3 sets:
    8 sa. DB press - 25 25 25 lbs
    7/s. bicep curl 25 25 25 lbs
    20 pike leg raises

  • Gymnastics + strength Strength

    PM: 160 min
    Warm up for 20 min
    - 10 TTB
    - 13 m. HSW

    1.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 9x1 + 8x2 - 25 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 30

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 30

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 6 reps

    2.Push press
    A. 4 RM
    - Max 2 sets

    B. 5 sets:
    2 Push presses @ 4 RM - 52 kg
    8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
    - Rest as needed

    3.Core
    A. Accumulate 50 KB Side bends per side - 24 kg