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 12 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 3 - 130 min
    Upper body strength x
    Squat - 1445 kg

    Gymnastics
    MU - 45
    BMU - 20
    BFLY - 125
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:45
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2930

  • Aerobic work + gymnastics + weightlifting + strength Workout

    AM: 30 min
    90 s. run/60 s. walk
    4.25 km, 7.10 min/km
    HR 123/160

    PM: 140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20 (singles)

    2.Back squat
    5x75 % - 67.5
    4x80 % - 70
    4x85 % - 72.5
    3x87-90 % - 75
    5x70 % - 62.5
    New set every 2 min

    3.Supersets
    - Not done

    4.Metcon
    3x5 min on, 3 min off:
    10 Chest to bar > 10 pull ups
    20 OHS 30 kg barbell > 25 kg
    30 cal Row
    40 DU
    Reps: 102 + 103 + 101 = 3 rounds + 6 pull ups

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1
    - MU 8x2

    2.Conditioning
    For 60 min:
    10 min bike - avg. 2.35/1000 m
    10 min row - avg. 2.30/500 m

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + conditioning + core Strength

    135 min
    Warm up for 20 min

    1.BMU
    - BMU 10x2

    2.Clean & Jerk complex
    A. 4 x every 90 s.
    3 TNG clean
    x 70-75 %
    - 50 50 52.5 52.5 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 65-70 %
    - 42.5 45 45 45 kg

    3.Metcon
    4 rounds for time:
    7 Deadlift 50 kg - 35 kg
    7 Hang power clean
    7 Front squat
    1000 m Bike erg
    Time: 12.57

    4.Core
    3 rounds of 30 s. work, 30 s. rest:
    1. V-ups
    2. Side plank hold, R
    3. Side plank hold, L

  • Gymnastics + conditioning + strength Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Gymnastics capacity
    10 rounds for time:
    1 Rope climb
    7 Hand release push up or 5 Strict HSPU > 5 KHSPU abmat
    15 Air squat
    Time: 11.23

    3.Gymnastics accessory
    A. Kipping ring dip practice
    EMOM8:
    1. x reps Kipping ring dip - 5
    2. Easy bike

    B. Strict ring strength - 3 rounds for quality:
    5 Chest to rings pull up
    15 s. Ring support hold
    15 s. Bottom of the dip hold
    15 s. Tucked ring hold
    Rest 90 s between rounds

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min
    60 s. run/60 s. walk
    5.5 km, 7.18 min/km
    HR 120/151

    PM: 130 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 40
    - BCTB x 25

    2.WL
    A. EMOM10
    1 Snatch + 1 Snatch below the knee
    %
    1-4 minutes: 65-70 %
    6-7 minutes: 70-75 %
    8-10 minutes: 75-80 %
    - 36 39 42 kg

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

    B. EMOM9
    1. 20+20 s. side plank hold
    2. 20+20 s. One leg hip thrust - 8 reps, 5 kg DB
    3. 8 strict toes to bar

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 4 - 165 min
    Upper body strength x 2
    Squat -

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

    Recovery
    Sleep, 8+ hrs/week - 6
    Avg. time to bed - 22:40
    Avg. hours asleep - 8 h 10 min
    Avg. cals/day - 2750

  • Gymnastics + conditioning Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16x1

    2.Strength
    3 sets:
    8+8 single arm DB row - 15 20 20 kg
    10+10 seated strict DB press - 10 10 10 kg
    5 STTB

    3.Aerobic work
    25 min easy bike
    Avg. HR 121

  • Aerobic work Workout

    60 min
    60 s. run/60 s. walk
    8.25 km, 7.19 min/km
    HR 118/148