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

  • Gymnastics + strength + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1
    - MU 4x2

    2.Strength
    Strict pull & push capacity - for quality:
    10-8-6-4-2
    Strict pull ups
    Weighted push ups - 5 kg plate

    3.Conditioning
    WORKOUT 5
    2 rounds:
    5 min Row @20 SPM
    4 min Row @22 SPM
    3 min Row @24 SPM
    2 min Row @26 SPM - not done
    Rest 5 minutes between rounds
    Avg. paces
    Round 1: 2.11.6
    Round 2: 2.10.4

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 30

    2.WL
    A. High-hang snatch
    4x2x85-90 % / "0-0.5 reps in the tank"
    New set every 3 minutes
    - 46 kg

    B. Snatch pull with 3 s. first pull
    4x4x95-100 % of your 1 RM snatch
    Rest 2 min between sets
    - 55 kg

    C. Snatch balance
    3x2
    "0-0.5 reps in the tank"
    New set every 2 minutes
    - 40 42.5 45 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. GHD hip extension with snatch grip barbell - 5 kg, 15 reps
    3. Wall facing HS hold + shoulder taps - 20 reps

  • Warm up Workout

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 70 min
    Upper body strength x 2
    Squat - 2765 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 115
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2770

  • AMRAP 14min. Workout

    50 DU's
    30 Wallball
    10 Ring Muscle ups

  • Aerobic work + gymnastics + strength + conditioning Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.5 km

    PM: 130 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Bench press
    4x8x65 %
    New set every 3 minutes
    - 36 kg

    3.Metcon
    AMRAP14:
    4 D-ball over shoulder - 4 power cleans at 45 kg
    8 Chest to bar > 8 butterfly pull ups
    14 cal Bike erg
    Reps: 6 rounds + 7 reps = 163 reps

    4.Accessory
    Tabata shoulder press/bicep curls - 12 reps each, 12 kg barbell

  • Strength + aerobic work Strength

    80 min
    Warm up for 15 min

    1.Squats
    A. Back squat
    10x60 % - 54 kg
    8x70 % - 63 kg
    6x75 % - 68 kg
    6x80 % - 72 kg

    B. Front squat
    1x5x70 % - 56 kg
    2x5x75 % - 60 kg

    2.Aerobic work
    30 min easy assault bike

  • Rest day Workout

    Rest day
    40 min walking

  • Gymnastics + weightlifting + conditioning Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.WL
    A. Clean from the blocks - hang clean
    4x2x75-80 % / "1 rep in the tank"
    New set every 3 minutes
    - 55 kg

    B. Clean pulls
    - Not done

    C. Split jerk
    4x2x75-80% / "1 rep in the tank"
    New set every 3 minutes
    - 52 52 54 54 kg

    3.Conditioning
    AMRAP10 for quality and frequency:
    2,4,6,8... reps of:
    Power clean + jerk - 35 kg
    * After each set: Do 4 high box burbee box jump overs
    *PC + jerk: 55-60% of your PC 1 RM
    Reps: 7 clean & jerk at round of 14 reps

    4.Core and shoulder health
    - Not done

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Weighted chin up
    4x2
    New set every 2 minutes
    - 10 12 15 15 kg

    B. Strict pull & push capacity - for quality:
    10-8-6-4-2
    Strict pull ups
    Strict HSPU > knees on 24" box

    3.Conditioning
    WORKOUT 3
    2 rounds of:
    4 min Row @20 SPM
    3 min Row @22 SPM
    2 min Row @24 SPM
    1 min Row @26 SPM
    Rest 5 minutes between rounds
    Avg. paces
    Round 1: 2.10.6
    Round 2: 2.10.1