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

  • WOD140919 Workout

    25 Plate Thrusters (bring it down from rack position+3)
    25 Wipers
    25 Double Unders (Unbroken)
    1 Round Farmers Walk with 2 plates (drop the plate 5 Burpees)

  • WOD 14/09/19 Workout

    In Team of 2.

    3 RNDS ( I go you go): (wod del 17/11/2018)

    800M Meter Run / 600W mt Run (partners must run together)

    60 Power Snatches 40/30

    40 Overhead Squats

    20 Bar-Facing Burpees

  • Nurph Workout

    2200 m run
    100 pull up
    200 push up
    2200 m run

  • 5 rounds Workout

    5 rounds with concept bike

    3 min easy
    2 min moderate
    1 min fast

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: la
    Aer: to - 50 min
    Squat: 2500 kg
    BB: ke, la

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 45

    MU - 22
    BMU - 15
    Bfly - 55
    BCTB -
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA 37 kcal/FFM

  • Ring MU strenght Workout

    3 rnds:

    5 False grip Chest to rings
    3 Deep ring dips

    Breaks by feel between the movements

    2rounds
    1 skin the cat
    2+2 Hollow to arch roll on the floor

  • Strength Strength

    PM: 90 min
    Warm up 10 min
    1.Strict pull up
    - 4 reps every 40 s. until failure
    - Total of 10 sets + 2 reps

    2.4 sets:
    8 DB press - 8 9 10 10 kg
    10 high cable pulley - 15 15 15 17.5 kg

    3.4 sets:
    12 low cable pulley - 40 40 40 40 kg
    10 side lat raise - 4 4 4 4 kg

    4.3 sets:
    7 bicep curls - 10 10 10 kg
    15 s L-sit hang

    5.Push ups
    - Accumulate 100 reps
    - 20 x 5 reps

    6.4 sets:
    12 bicep curls - 12.5 kg

    7.EMOM7: abs

  • Hard routine + strength Strength

    AM: 165 min
    1.Gymnastics
    - HSW 13 m
    - BMU 5 x 1
    - Bfly x 25

    2.Snatch complex

    3.Tempo FS
    - (31X1) 4 x 5 /3-4'
    - 45 50 50 52.5 kg

    4.Metcon
    A. AMRAP5
    3 Rope climb
    8 MB over shoulder - 30 lbs
    Reps: 3 rounds

    Rest 3

    B. AMRAP5
    8 HSPU >> abmat
    15 air squat
    Reps: 4 rounds + 13 reps

    Rest 3

    C. AMRAP5
    8 TTB
    8 burpee
    Reps: 4 rounds + 4 TTB

    5.Strength
    A. 4 sets:
    15 Reverse hypers - 40 40 40 40 kg
    - Rest 30 s.
    15 Heel elevated Goblet squats - 20 20 20 20 kg
    - Rest 30 s.
    10 Hip thrust - 60 60 60 60 kg
    - Rest 2 min

  • Gymnastics + weightlifting Strength

    120 min
    Warm up 20 min

    1.Ring muscle up practice
    - MU 5 x 1

    • High amplitude ring swings
      Accumulate 60 swings in sets of 6-8 - 60

    • Parallel blocks alternating bottom of dip swings and support swings
      10 x 3+3+3+3 > 1 x 3+3+3+3

    • Front swing pull back with transition
      Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15

    • False grip top of pull up L-swings with transition
      Accumulate 15-30 in sets of 3-5 - 15

    2.Halting clean deadlift + Squat clean
    Build to heavy 2+2 for the day

    3.Done on Saturday

  • Kb day 120919 Workout

    Windmill 5x5/5reps, moderate/warm up, rest 1min

    5x 5+5reps power clean and fr.rack squat
    Double heavy kb, 2min rest

    5x 10reps (each hand) tactical snatch+push
    Challenging, 1min rest

    5x 5/5reps kb BOR
    Heavy, 30sec rest.