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
    60 min massage

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 5 x 1
    - MU 5 x 2

    2.BCTB
    - BFLY x 30
    - BCTB x 25

    3.Aerobic work
    35 min
    3 rounds for quality:
    10 min easy bike
    5 pull ups + 10 push ups

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 90 min
    Upper body strength x 1
    Squat - 1015 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 70
    BCTB - 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 20 min
    Avg. cals/day - 2760

  • Gymnastics + conditioning Workout

    130 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 9 x 1

    2.Basic conditioning
    For 50 min:
    10 min bike
    10 min row
    HR 134/151

  • Aerobic work + gymnastics + strength Strength

    AM: 40 min
    60 s. run/60 s. walk
    5.55 km, 7.13 min/km
    HR 128

    PM: 145 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1

    2.BCTB
    - BFLY x 20
    - BCTB x 24

    3.Back squat
    Build up to heavyish triple in 10 minutes

    4.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 DB row - 20 kg
    Rest 1 minutes between rounds

    5.Metcon
    - Not done

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + core Strength

    120 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 26

    2.WL
    A. Build up to heavy in 8 minutes:
    3 TNG clean

    B. Build up to heavy complex in 8 minutes:
    2 Push jerk + 2 TNG Split jerk
    - 45 50 52.5 55 kg

    3.Conditioning
    - Not done

    4.Core
    8 x 20 s. on, 10 s. off:
    Hollow hold

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Gymnastics capacity
    AMRAP18:
    10 Double KB clean & jerk 20 kg > 12 kg
    20 Pull up > 15 TTB
    30 cal AB
    10 Deadlift 70 kg > 60 kg
    20 HSPU > abmat
    Reps: 2 rounds + 10 + 7 TTB

    3.Gymnastics accessory
    For quality x 3 rounds:
    x reps Kipping ring dip - 6
    5 Strict chest to rings pull up
    90 s. rest

  • Gymnastics + weightlifting + strength Strength

    130 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 30

    2.WL
    A. EMOM10
    1 Snatch + 1 TNG snatch

    3.Strength
    3 sets of:
    8+8 Reverse front rack lunges
    New set every 3 minutes
    - 50 kg

    4.Accessory
    EMOM9
    1. 30 s. hollow hold
    2. 10 Box step overs with 2x15 kg
    3. 10 GHD hip extension + 10 s. hold at parallel

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 80 min
    Upper body strength x 1
    Squat - 1295 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 75
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 55 min
    Avg. cals/day - 2880