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

  • 19.8.2020 Wod Workout

    EMOM 42
    1 minute : 2 Power clean + 2 Hang Squat clean 65%
    2 minute : 0:45 Plank Hold
    3 minute : Ring Muscle Ups / Bar muscle Ups / Chest to Bar pull ups / Kipping Pull Ups / Kipping. * You can use repetions. Don`t push limit.*
    4 minute : 0:40 Squat Hold Agains Wall, Right leg
    5 minute : 0:30 Hollow Hold
    6 minute : 0:40 Squat Hold Agains Wall, Left leg

  • OFF-SITE WORKOUT - AMRAP Workout

    15min AMRAP

    20 Air squat
    16 Lunge steps
    12 Lateral squat
    400m Run

    WARM-UP:

    400m Run
    10 Perfect stretch
    400m Run
    10 Half kneeling hamstring stretch
    400m Run
    10 Squat into hamstring stretch

  • MAYFLY PRO TRACK Workout

    A,
    AMRAP 5 min
    15/13 Cal Bike
    10 Box Jump Over @60/50cm
    AMRAP 5 min
    15/13 Cal Bike
    7 Bar Muscle Up
    AMRAP 5 min
    15/13 Cal Bike
    7 Strcit HSPU

    no rest btw AMRAPs

    B,
    "6 Round Tabata"
    Banded Abmat Sit Up
    Superman Hold
    Plank
    6 Rounds of :20 sec of work and :10 sec of rest. Rotate through each movement, each round.

  • Rest day Workout

    50 min walking

  • Weightlifting + strength Workout

    105 min
    Warm up for 15 min

    1.WL
    A. Barbell warm up

    B. Snatch complex every 2 minutes x 5
    1 Muscle snatch
    1 Hang power snatch
    1 Behind the neck snatch grip push press
    1 OHS
    - 25 27.5 27.5 30 30 kg

    2.Strength
    A. Front squat 4x3x75%
    - 60 kg

    B. For quality:
    16-12-8-4 reps of:
    Ring push ups
    Ring row

    C. 3 sets:
    8+8 bicep curls - 10 kg
    12 side lateral raises - 4.5 kg

  • Gymnastics + strength Strength

    AM: 30 min
    90 s. run/60 s. walk
    4.4 km, 6.59 min/km
    HR 126/158

    PM: 130 min
    Warm up for 20 min
    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics
    E2MOM8:
    1 Rope climb
    7 Deficit kipping HSPU
    - Deficit (10 kg plates) 7 + 4 reps
    - No deficit 6 + 6 reps

    3.Strict pulling & pushing
    A. 3RM strict weighted ring pull up (shoulders touches rings every rep)

    Rest 5 minutes

    B. 3 rounds of:
    3 Strict ring pull ups -30% weight
    10 Double DB push press - 13.5 kg 13.5 kg 15 kg

    4.Cool down mobility

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 4/4

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 85 min
    Upper body strength x 1
    Squat - 1200 kg

    Gymnastics
    MU - 55
    BMU - 10
    BFLY - 75
    BCTB - 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:50
    Avg. hours asleep - 8 h 5 min
    Avg. cals/day - n. 2770

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - BLY x 35
    - BCTB x 20 (singles)

    2.BMU
    - BMU x 10

    2.Strength
    A. 4 sets of:
    3 Moderate heavy box back squat - 100 kg
    3 Heavy push press - 47.5 kg
    2 min rest

    B. 3 supersets:
    10 TNG deadlift (moderate heavy) - 75 kg
    10 DB Bench press - 13.5 kg
    2 min rest

    3.Metcon
    A: AMRAP5
    10 Box step overs with 2x22.5/15 kg Dumbbels
    10 Wall ball
    Reps: 4 rounds + 4 BSO

    Rest 2.5 minutes

    B. AMRAP5
    14 Toes to bar
    7 cal AB
    Reps: 3 rounds

    4.Cool down mobility

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.6 km, 7.05 min/km
    HR 134/159

    PM: 140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 17x1

    C. MU+HTR 8x1+1

    Total of 25 MU

    2.WL
    A. Lifting warm up:
    Snatch pull to hold + Snatch
    3x2+1 @ light-medium weight
    - 25 30 35 kg

    B. Snatch
    Build to RPE 9 Single for the day

    C. Every minute on the minute for 3-6 sets:
    Snatch @ 85-90% of todays top set

  • C. Midline Workout

    3x

    20 leg straddles
    25 GHD situps
    1:00 SB hold @150lbs