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

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done

  • Gymnastics + weightlifting + strength Strength

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 22x1

    2.Weightlifting
    A. Lifting warm up: Shoulder presses

    B. Jerk balance 3x5 @ light weight
    - 3x25 kg

    C. Clean and jerk
    Heavy triple for the day

    D. Segmented Clean deadlift
    3x5 @ 70 kg

    3.Strength accessory
    - Not done

  • Rest day Workout

    Rest day

    60 min massage

  • Gymnastics + strength + conditioning Strength

    130 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 30
    - BCTB x 30 (singles)

    2.Back squat
    6x4 @ 77.5-80 kg

    3.Barbell cycling
    4 rounds:
    20 Calorie Tornado Bike
    9 Hang power cleans
    6 Front squats
    3 Push jerks
    - Rest 2 min between sets
    - Bar at 40-42.5 kg > 40 kg
    - Times: 2.35, 2.23, 2.24, 2.15

    4.Accessory
    - Not done

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.Ring MU
    - Drills
    - MU 23x1

    2.Weightlifting
    A. Lifting warm up: Dip snatch
    3x5 @ light weight
    - 15 20 22.5

    B. Every 3 minutes for 6 sets:
    Build to heavy Snatch triple for the day
    - Lähtö 40 kg:sta, nousu päivän maksimikolmoseen

    3.Strength
    5 sets:
    5 Weighted Stationary dips - 5 kg
    12 Standing Tricep extensions - 10 10 15 15 15 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aer x 1 - 25 min
    BB x 2
    Squat - 2110 kg

    Gymnastics
    MU - 55
    BMU - 30
    BFLY - 125
    BCTB - 50
    HSW -

    Recovery
    Sleep 2/7
    Avg. 23:05
    Avg. 7 h 35 min
    EA. 40 kcal/FFM

  • Hard routine + strength Strength

    145 min
    Warm up for 15 min

    1.Strength
    Pause front squat + Front squat
    Build to challening 1+2 for the day

    2.Metcon
    4 rounds, each for time:
    3 Bar muscle ups
    20 Cal row
    6 Burpees over rower
    3 Bar muscle ups
    - Rest 2 min between sets
    - Times: 3.08, 3.28, 3.03, 4.11

    3.Strength accessory
    A. Strict pull ups
    - 3 x 8

    B. 4 sets (from Friday):
    8-12 Narrow grip Bench press - 37.5 x 8, 10, 10, 11
    8-12 V-handle Lat pulldowns - 40 x 8 10 10 10

    C. 3 sets:
    6+6 sa. DB press - 30 lbs
    10+10 bicep curls - 20 lbs
    12 side lateral raises - 10 lbs

    D. Core
    Tabata hollow hold

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.Gymnastics
    A. MU
    - Drills
    - MU 12x1

    B. BCTB
    - Bfly x 40
    - BCTB x 23 (singles)

    2.Conditioning
    4 rounds: 4 min on/1 min off:
    250 m Run
    Then, AMRAP of:
    3 Handstand push ups
    6 Pistols
    9 Pull ups

    Reps: 1 rnd + 15, 1 rnd + 16, 1 rnd + 16, 1 rnd + 15 reps

    3.Core
    3 sets:
    10+10 side plank rotations
    15+15 KB side bends w/ 20 kg

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.Ring MU
    - Drills
    - MU 23x1

    2.Weightlifting
    A.Drop jerks
    3x3 @ light-medium weight
    - 15 25 25 kg

    B. Clean and jerk
    5x1+3 @ 52.5-57.5 kg

    C. Segmented Clean deadlift
    3x5 @ 67.5 kg

    3.Strength
    Rear foot elevated Split squat
    3x8+8 - 30 lbs