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

  • Light run Workout

    6,8km run

  • Gymnastics + strength + conditioning Strength

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1
    - MU 7x2

    2.Conditioning
    FT:
    Buy in: 24 cal ski erg
    Then: 27 - 21 - 15 - 9
    BJO
    KBS 24 kg > 20 kg
    Time: 8.24

    3.Strength
    A. Weighted chin up
    4x3
    New set every 2 minutes
    - 10 10 12 14 kg

    B. AMRAP4
    4 Strict chest to ring pull ups
    4 Strict HSPU > knees on 24" box
    Reps: 3 rounds + 4 CTR

    Rest 4

    C. AMRAP4
    8 Ring row
    8 Push up
    Reps: 5 rounds

    4.Cool down
    5 min easy AB

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min
    90 s. run/60 s. walk
    5.8 km, 6.57 min/km
    HR 120/156

    PM: 140 min
    Warm up for 20 min

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

    2.WL
    A. Snatch from the blocks (just above the knee)
    4x2x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 40 42 42 42 kg

    B. Snatch pull (normal tempo)
    4x3x "2 reps in the tank"
    New set every 2 minutes
    - 55 60 60 60 kg

    C. Snatch balance + OHS
    3x2+1x "2 reps in the tank"
    New set every 2 minutes
    - 40 42.5 42.5

    3.Accessory
    EMOM12:
    1. 8 Heavy hip thrust - 60 kg
    2. 16 Heavy goblet squat - 20 kg
    3. 30 s. Heavy weighted plank - 15 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work x 4 - 170 min
    Upper body strength -
    Squat -

    Gymnastics
    MU - 25
    BMU - 35
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5/7
    Avg. time to bed - 23:20
    Avg. hours asleep - 8 h 15 min
    Avg. cals/day - n. 2600

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.7 km, 6.51 min/km
    HR 120/154

  • Conditioning Workout

    75 min

    1.Aerobic work
    Walking for 40 min

    2.Conditioning
    4 RFT:
    50 air squat
    50 reverse lunges
    25 hollow rock
    25 arch rock
    15 push ups
    15 leg raises
    15+15 side plank raises
    10+10 cossack squats
    Rest 2 min between rounds
    Round times: 7.10, 6.55, 6.50, 6.40

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.65 km, 6.55 min/km
    HR 122/155

  • Rest day Workout

    Rest day

  • Conditioning Workout

    110 min

    Warm up & movement prep for 45 min

    Conditioning
    For time, 12 days of Christmas:
    1 Push jerk 45 kg > 40 kg
    2 Front squat > 40 kg
    3 Power clean > 40 kg
    4 Bar muscle up
    5 Burpee to target
    6 Toes to bar
    7 Wall ball
    8 HSPU > abmat
    9 Devil's press 2x15 kg > 2x10 kg
    10 Jumping lunges
    11 Chest to bar
    12 Power snatch 45 kg > 35 kg
    Time: 1.02.8
    Bar muscle ups till round 10, rounds 11 and 12 scaled to 4 strict pull ups
    HR 165/176

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Conditioning
    PK2 - VK1
    For 40 min:
    10 min bike
    10 min row
    HR: 143/166