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

  • Weightlifting + gymnastics Workout

    100 min

    1.WL
    A. EMOM10:
    1 snatch, build up
    - 32.5 kg - 52.5 kg

    B. Every 3 minutes x 4
    2 x 1 Power clean into 1 Push jerk
    x 75-80 %/ 1-1.5 reps in the tank
    - 47.5 50 52.5 52.4

    C. EMOM7
    1 Below the knee squat clean + 2 High box jumps
    - 40 45 50 55 60 62.5 65 kg

    2.CTB
    EMOM10:
    1) 6 CTB
    2) easy bike

  • Aerobic work Workout

    60 min
    Aerobic work
    60 s. run/60 s. walk
    8.45 km
    HR 123/158

  • Rest day Workout

    Rest day, sick

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Week 2/3
    The Pack Program

    Conditioning
    Metcon x 2
    Aerobic work x 2, 120 min

    Gymnastics
    MU - 15
    BMU -
    BFLY - 60
    KCTB - 100
    HSW -

    Recovery
    Avg. time to bed - 23:10
    Avg. cals/day - 2770
    Bodyweight 62.6 kg
    Capacity - 97

  • Rest day Workout

    Rest day, sick

  • Rest day Workout

    Rest day, sick

  • Conditioning Workout

    90 min

    Conditioning
    A. 4 RFT:
    24 wall ball
    12 CTB
    6 devil's press 2 x 15 kg
    40 DU
    Rest 2 min b.r.

    Times: 4.11, 3.58, 3.58, 3.52

    B. FT:
    21 - 15 - 9
    KB snatch 16 kg
    Cal row
    Time: 6.21

    C. EMOM16:
    1) 8 BBJO
    2) 8 cal echo bike

  • Aerobic work Workout

    80 min
    Easy bike

  • Gymnastics + strength + conditioning Workout

    170 min

    1.SHPSU
    - Abmat + 5 kg plate - 4 x 5 reps

    2.MU
    - Drills
    - 15 x 1

    3.Metcon
    A. 4 RFT:
    18 cal AB
    12 double DB PP 2 x 12.5 kg
    12 pull up
    Rest 2 min between rounds
    Times: 3.22, 3.13, 2.56, 2.48

    B. EMOM16:
    1) 14 cal ski
    2) 10 DB snatch 15 kg

    4.Strength
    3 rounds for quality:
    15 Strict (band assisted) pull ups - green band
    15 Strict (box assisted) handstand push ups - knees on box
    Rest 2 minutes between rounds

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min

    Aerobic work
    60 s. run/60 s. walk

    PM: 120 min

    1.WL
    A. Every 2 minutes x 4
    3 Power snatch from the blocks
    x 75-80% / 1-1.5 reps in the tank
    - 37.5 37.5 40 40

    B. Snatch consistency work
    Every 2 minutes x 3
    1 Snatch pull + 1 Snatch + 1 Snatch balance x 70-75 %
    - 40 40 40

    2.Front squat
    10 sets of 5 reps @ 70%
    - 8 x 5 x 55 kg
    Rest 2 minutes between sets

    3.CTB
    EMOM10:
    1) x reps CTB - 8
    2) Easy bike

    4.Accessory
    20 s. on : 20 s. off x 3 rounds:
    1) 8 hamstring curls
    2) Weighted plank hold - 10 kg