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 3/3

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 80 min
    BB x 2
    Squat - 2500 kg

    Gymnastics
    MU - 55
    BMU -
    BFLY - 80
    BCTB - 75
    HSW -

    Recovery
    Sleep 2/7
    Avg. 22:55
    Avg. 7 h 35 min
    Avg. 2830 kcal/day

  • Rest day Workout

    Rest day

    60 min massage

  • Gymnastics + conditioning + strength Workout

    150 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 12x1

    2.BCTB
    - Bfly x 35
    - BCTB x 30 (singles)

    3.Front squat
    - 6x3 @ RPE 7-8
    - Warm up sets: 35 45 55 kg

    4.Metcon
    5 sets, faster each round:
    12 Power clean - 35 kg
    8 Bar facing burpees
    12 Power clean
    - Rest 90 s. between sets
    - Times: 2.10, 2.04, 2.03, 2.01, 1.50

    5.Good morning
    - 5x5 @ RPE 8
    - 35 40 40 40 40 kg

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min
    PK2-VK1
    2 min run/1 min walk
    HR 143/174
    6.5 km, 6.12 km/km

    PM: 125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 4 x 1
    - MU 11 x 2
    - MU x 26

    2.WL
    A. Lifting warm up: Snatch balance + Overhead squat
    - 3x2+2 @ medium weight
    - 25 30 35 kg

    B. Snatch from ground
    - 7x1 @ 50 kg

    3.Strength
    4 sets:
    12 DB Fly 15 lbs
    15 DB Lateral raises 10 lbs

  • Hard routine Strength

    120 min
    Warm up for 10 min

    1.Gymnastics skill interval
    EMOM12:
    1) Kipping HSPU - 7
    2) Toes to bar - 10

    2.Strength
    Every 2 minutes for 7 lifts:
    1 Snatch

    3.Metcon
    6 x 2 min on/1 min off:
    A) 10 Thrusters 30 kg + 30 Double unders
    Reps: 80 + 70 + 60
    Total reps: 5 rnds + 10 thrusters

    B) 7 Power snatches 30 kg + 6 Burpees over the bar
    Reps: 21 + 21 + 20
    Total reps: 4 rnds + 7 snatches + 3 burpees

    4.Core
    Tabata

  • Aerobic work + accessory Workout

    65 min

    1.Aerobic work
    For 50 min: 2 min run/1 min walk
    7.75 km, 6.34 min/km
    HR 134/164

    2.Accessory
    Accumulate 30/side of 90-90 Hip rotations
    - Rest as needed
    Accumulate 30+30 Quadruped thoracic rotations
    - Rest as needed
    2-3 min/side of Pigeon stretch
    - Rest as needed
    2 min of Forward fold

  • Gymnastics + weightlifting + strength Strength

    125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 5 x 1
    - MU 12 x 2
    - MU x 29

    2.BCTB
    - Bfly x 15
    - BCTB x 15 (singles)

    3.WL
    A. Snatch + Hang snatch
    - Build to 80% effort 1+1

    B. Segmented Snatch deadlift
    - 3x3 @ 90-100 % of max Snatch
    - 57.5 kg

    4.Core
    A. Accumulate 50+50 KB Side bends
    - 20 kg

    B. Weighted plank 3x30 s.
    - 15 kg

  • Rest & active recovery Workout

    40 min walking

  • Gymnastics + strength + aerobic work Workout

    110 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 25
    - BCTB x 35 (singles)

    2.Strength
    A. Push press
    Build to 75% triple for the day
    - 35 40 45 47.5 kg

    B. 3 sets:
    12 Wide grip Lat pulldown - 30 kg
    12 DB Lateral raises - 10 lbs
    8 Diamond push ups

    3.Aerobic work
    30-40 min for Quality:
    500 m Ski-erg
    Then 3 rounds of:
    5 Tall kneeling to Seiza sit
    5+5 Cossack squats
    15+15 s. Isometric Bird dog hold
    Then:
    1500 m Bike
    Reps: 2 rounds + ski+ 3 rounds + 150 m bike

  • Gymnastics + weightlifting Workout

    95 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6 x 1
    - MU 8 x 2
    - MU x 22

    2.WL
    A. Muscle clean + Front squat
    Build to 70% effort 3+3 for the day
    - 25 30 35 37.5 kg

    B. Low hang Power clean
    Build to 75% effort double
    - 25 30 35 40 45 50 52.5 kg