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 11 h, x 6
    Deload week

    Metcon: -
    Aer: ma, ke, pe - 2 h.
    Squat: 1555 kg
    BB: to

    GS:
    Pull up -
    TTB - 20
    CTB - 25
    HSPU - 40

    MU - ti, to - 34
    BMU - ke - 12
    Bfly - 85
    Bfly CTB - to
    HSW - 30 m.

  • Gymnastics + strength Strength

    90 min
    WU for 15 min
    - 20 TTB
    - 25 bfly

    1.GS
    A. HS/HSW for 15 min
    - Drills
    - 8 m.

    B. EMOM12:
    1) Parallette pash through - 8 10 10
    2) Strict TTB - 8 8 8
    3) L-sit on parallettes - 15 15 15 s.
    4) rest

    2.Strength
    A. BS - sets of 5 up to 75 %

    B. 3 sets:
    - Hollow rock side roll - 8 8 8
    - Hammer grip bicep curl 8/s. - 20 20 20 lbs

  • Aerobic work Workout

    60 min
    1.Aerobic work for 45 min
    2 min run/1 min walk

    2.Mobility for 15 min

  • Gymnastics + weightlifting + strength Strength

    150 min
    WU 15 min
    1.GS
    A. HSW 20 min
    - Drills
    - 12 m.

    B. MU 40 min
    - Skill drills
    - MU 6 x 1 + 4 x 2
    - Total of 14 MU

    C. Bfly + bfly CTB 20 min
    - 25 bfly pull up
    - 2 x 12 BCTB on box
    - 5 x 5 KCTB

    2.WL
    A. Power clean + Split jerk - Build to 80% effort 1+2
    - 2 sets/weight

    3.Accessory
    A. 4 sets:
    10 Supinated bent over row - 35 40 42.5 42.5 kg
    10 DB Lateral raises - 10 10 10 10 lbs
    8-12 Ring body saw - 10 10 10 10
    - Rest 90 s. between rounds-

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    WU 20 min
    1.GS
    A. Bfly pull up 10 min
    - 35 reps

    B. HSW 15 min
    - 10 m.

    C. BMU 15 min
    - Drills
    - 12 x 1 reps

    D. HSPU work
    4 sets of: Strict Pike box Hspu w/ 3 s. eccentric
    - Rest as needed-
    - 7 7 6 7 reps

    4 sets of: Tough effort Kipping hanstand push ups (Pieni deficit)
    - 20 kg plates + abmat
    - 5 5 5 5 reps

    2.WL
    A. Snatch pull + Snatch - Build to 75% effort 1+1
    - 2 sets/weight

    3.Conditioning
    A. 2 rounds for consistency > 1 round
    5 min Erg
    10+10 Single KB lateral lunges
    5 min Erg
    10+10 Half kneeling KB Bottom up press
    5 min Erg
    10 Ring face pulls

  • Gymnastics + strength Strength

    120 min
    WU for 15 min
    1.GS
    A. MU 70 min
    - Skill drills
    - MU 12 x 1 + 4 x 2
    - Total of 20 MU

    2.Strength
    A. 3 sets:
    - Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
    - Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
    - Rest 60 s. between movements-

    3.Accessory
    A. 4 sets:
    8+8 KB Haloes
    10 Yoga push ups
    300 m Ski

  • Aerobic work + accessory Workout

    75 min
    1.Aerobic work
    A. 2 rounds:
    10 min AB
    10 min ski
    10 min row
    HR 136/149

    2.Accessory
    3 sets:
    10 Hip airplanes
    10+10+10 Gymnastics swimming
    5+5 SLOW Cossack squats

  • Soda fly Workout

    21-18-15-12-9
    Wall ball
    Pullups
    Skierg cal
    *
    *250 meters row after each set

  • Assault bike and ropeclimbs Workout

    20 min amrap

    • 20 cal assault bike
    • 1 legless ropeclimb

    Times to beat

    Beginner athlete: 4 rounds and 19reps
    Average athlete: 7 rounds and 7reps
    Advanced athlete: 9 rounds and 16reps
    Elite athlete: 12 rounds and 4reps
    Regional athlete: 13 rounds and 4reps

  • Gymnastic holds and rowing (main site Tuesday 190618) Workout

    For time:

    2-minute handstand hold
    Row 500 m
    2-minute plank hold
    Row 500 m
    2-minute support on rings
    Row 500 m