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 Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25

    2.Squats
    A. Back squat
    10x60%
    8x70%
    6x75%
    4x80%

    B. Front squat
    3x5x70%
    - 56 kg
    - New set every 3 minutes on both sets

  • Aerobic work Workout

    25 min
    90 s. run/60 s. walk
    128/161
    6.41 min/km

  • Weightlifting + conditioning Strength

    105 min
    Warm up for 20 min

    1.WL
    A. Clean from blocks
    4x2
    x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 52.5 kg

    B. Clean pulls
    3x3
    x100 % of your clean 1 RM
    90 s. Rest between sets
    - 70 kg

    C. Split jerk
    4x2
    x70-75% / "2 reps in the tank"
    New set every 3 minutes
    - 50 kg

    2.Conditioning
    2 rounds for quality and frequency:
    20 Power snatch 25 kg - 1.35, 1.27
    60 s. Rest
    20 Thruster 25 kg - 1.05, 1.01
    60 s. Rest
    10 Bar facing burpee - 0.38, 0.31
    60 s. Rest

    3.Core and shoulder health
    - Not done

  • Gymnastics + strength Strength

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 15 x 1

    2.Strength
    A. 1 RM weighted chin up
    - 10 15 20 25 kg

    B. AMRAP2: Max reps strict chin up
    - 20

    Rest 2

    C. AMRAP2: Max reps strict HSPU
    - 12, feet on 24" box

    Rest 2

    D. AMRAP2: Max reps horizontal ring row
    - 20

  • Gymnastics + weightlifting + strength Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25

    2.WL
    A. High-hang snatch 4x2
    x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 42.5 kg

    B. Snatch pull with 3 s. first pull
    4x4x85 % of your 1 RM snatch
    Rest 2 min between sets
    - 47.5 kg

    C. Snatch balance 3x2
    "2 reps in the tank"
    New set every 2 minutes
    - 35 37.5 40 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. SL hip thrust w/DB - 15 lbs, 8+8
    3. Heavy double KB front rack walk or D-ball carry walk - 2 x 16 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 - 220 min
    Upper body strength x 1
    Squat -

    Gymnastics
    MU - 15
    BMU - 15
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2650

  • Gymnastics + aerobic work Workout

    90 min

    1.Aerobic work
    For 45 min:
    1) 5 min bike
    2) 5 min ski
    3) 5 min: 10 hollow rock, 10 windmill, gymnastic swimming, 10 lunges, 10 box step up

    2.MU
    - Drills
    - MU 15 x 1

  • Conditioning Workout

    90 min
    Warm up for 10 min

    1.Conditioning
    Row progression, workout 2
    2 rounds:
    4 min Row @ 20 SPM
    3 min Row @ 22 SPM
    2 min Row @ 24 SPM
    Rest 5 minutes
    Avg. paces: 2.10.7, 2.08.2, total 2.09.5

    2.Aerobic work
    Bike for 40 min
    PK 2
    2.25/1000 m

  • 191220 Lauantai Workout

    2 Rounds

    2 min AMRAP
    10 toes to bar
    10 kb swing 32/24

    1min REST

    2 min AMRAP
    one arm devils press 22.5/15

    1min REST

  • Weightlifting + conditioning Workout

    95 min
    Warm up for 15 min

    1.WL
    A. Every 90 s. x 5
    2 Muscle snatch + 2 Snatch balance
    x 55-65 %
    - 30 kg

    Rest 3

    B. Every 90 s. x 5
    2 x 1+1 Power clean into push jerk
    x 65-70 % or power clean 1 RM
    - 45 kg

    2.Conditioning
    EMOM20:
    1) 2-3 BMU
    2) 6 power snatch - 25 kg
    3) 10 cal bike
    4) 40 DU