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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 4
    Deload week

    Metcon: ke
    Aer: -
    Squat: 895 kg
    BB: -

    Gymnastics:
    Pull up -
    CTB - 30
    TTB -
    HSPU -

    MU - 30
    BMU -
    Bfly - 40
    Bfly CTB -
    HSW - 40 m

    Recovery:
    Sleep 3/7
    Avg. 23:05
    Avg. 7 h 45 min
    EA. -

  • Rest day Workout

    Rest day @ wedding

  • Gymnastics + weightlifting Strength

    140 min
    Warm up for 15 min

    1.HSW
    HS Walk practice:
    - Handstand rocks 3-4 sets
    - Wall facing HS Shoulder taps 3-4 sets
    - HSW 25 m

    2.MU
    - Skill drills
    - MU 12x1

    3.Ring muscle up accessory
    - False grip hollow hang
    60 s.
    - One quarter-up transition drill
    12 reps
    - Strict MU
    3 x 1

    4.Push press + split jerk
    1+3

    5.Accessory
    A.3 sets:
    3+3 Turkish get ups (Light weight, slow movement)
    5+5 Crab reaches (Slight hold on every rep)
    300 m easy ski-erg
    - Done

  • Gymnastics + weightlifting + strength Strength

    105 min
    Warm up for 15 min

    1.HSW
    - 15 m

    2.Butterfly pull up
    - 40 reps

    3.CTB
    A. Kipping chest to bar practice
    - 4 4 4
    B. 3 x max reps
    - 6 7 7

    4.Power snatch + Squat snatch
    1+1 up to 85 % effort

    5.Strength - not done
    3x10 Heel elevated Goblet squats
    3x8+8 Single leg KB RDL
    - Rest 60 s. between sets, alternate exercises-

  • Running intervals Workout

    60 min
    Warm up for 25 min
    1.Running intervals:
    1000m @ 245 s. pace - 244 s.
    - Rest 3-4 min
    3x800m @ 195-192-190 s. pace - 194 191 188 s.
    - 300 m walk rest between efforts

  • Rest day Workout

    Rest day

  • Gymnastics + strength Strength

    150 min
    Warm up 10 min

    1.MU
    - Skill drills
    - 15x1 + 2x2 = 19 MU

    2.FS
    - Triples up to 80% effort

    3.Accessory
    A. 3 sets:
    10 DB Prone rows - 25 25 25 lbs
    - Rest 30 s.
    15 DB Fly - 10 lbs 2.5 2.5 kg
    - Rest 90-120 s.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7

    Metcon: ti, ke, la
    Aer: 45 min
    Squat: -
    BB: ma, ke

    Gymnastics:
    Pull up -
    CTB - 60
    TTB -
    HSPU -

    MU - 55
    BMU - 49
    Bfly - 30
    Bfly CTB -
    HSW - 15 m.

    Recovery:
    Sleep 1/7
    Avg. 7 h 30 min
    Avg. 22:50
    Avg. EA n. 40 kcal/FFM

  • Weightlifting + conditioning Workout

    100 min
    Warm up for 10 min
    1.WL
    A. Clean + Front squat + Jerk
    Build to heavy 1+1+2 for the day

    2.BMU prep
    - 1 1 3 3

    3.Conditioning
    A. 3 RFT
    21 cal ski
    15 DB squats 2x35 lbs
    7 BMU
    Time: 13.25 (laps: 4.15, 4.33, 4.37)

    4.Strength
    A. 3 sets:
    10 incline DB bench - 20 20 20 lbs
    TE Strict pull up, rir 1-2 - 10 8 7 reps

  • Aerobic work + gymnastics + strength Workout

    AM: 45 min
    2 min run/1 min walk

    PM: 120 min
    Warm up for 15 min
    1.MU
    - Skill drills
    - MU 8x1 + 6x2 = 20 MU

    2.Ring muscle up accessory
    - False grip hollow hang -
    - Jumping muscle ups -
    - Strict MU
    - 1 1 2 3 3 = 10 reps

    3.Clean + Front squat + Jerk
    Build to heavy 1+1+2 for the day
    - Not done

    4.Accessory
    3 sets:
    10 Archer ring rows
    10+10 Side plank rotations
    - Slow and controlled