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

  • Superman 1/3 "Upper Body" Workout

    10 mins any cardio machine for wu + 10 mins row easy pace

    6*10 DDB bench press, alternating arms
    4*12 military push press
    4*12 DDB Arnold press
    2*25 Squat assisted push press
    4*12 Hammer curls

    "Jonestown Sprint" 45s ON / 15s OFF, 2 rounds as a circuit
    1) Plank push ups
    2) DKB Overhead hold
    3) KB swings
    4) Dead hang
    5) Wall Sit
    6) Medball Slam 11kg

  • Deadlift 8x3 Strength

    Deadlift 8x3 @72,5%
    Last set amrap

  • Κουραμπιέδες-Μελομακάρονα Workout

    FOR TIME:
    35-25-15-5
    Burpees
    KB Swings
    Push Ups
    WB Shots
    Sit Ups

    400m Row Between Rounds

    Description:
    Rx Men 20kg swings, 9kg WB
    Rx Women 12kg swings, 6kg WB
    Scaled Men 12kg swings ,6kg WB
    Scaled Women 8kg swings, 4kg WB

  • COOL DOWN Workout

    5min Airbike/Bike/Row with nose breathing only

    5+5 Lying Shoulder Circles video

  • Total workouts of the week Workout

    Total workouts of the week 11 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aer x 3 - 150 min
    BB x 1
    Squat - 2605 kg

    Gymnastics
    MU - 15
    BMU -
    BFLY - 25
    BCTB - 20
    HSW -

    Recovery
    Sleep 6/7
    Avg. 22:35
    Avg. 8 h 10 min
    EA 38 kcal/FFM

  • Rest day Workout

    Rest day

  • Gymnastics + strength + conditioning Strength

    125 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - Box 2 x 8
    - BTCB singles x 10
    - KS+BCTB 2 x 5+5

    2.Strength
    A. 4 sets:
    8 Bench presses
    Max effort Foot elevated Ring row - 10 9 9 8

    B. 4 sets:
    8-12 DB Bicep curl and press - 20 lbs, 10 9 8 8
    15 banded tricep pushdown

    3.Conditioning
    A. EMOM20 (5 rounds):
    1) Run - 13 cal
    2) AB - 13 cal
    3) Row - 13 cal
    4) Rest
    HR 166/179

  • Conditioning Workout

    For time:
    200cal Assault bike
    200cal Row
    200cal Assault bike

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 60 min
    3 min run/1 min walk
    8.5 km, 7.08 min/km
    HR 123/141

    PM: 120 min
    Warm up for 15 min

    1.MU
    A. Drills

    B. EMOM: 1 MU x 7

    C. E2MOM: 2 MU x 3

    Total of 15 MU

    2.Ring muscle up strength
    A. False grip Top of Ring pull up hold
    Accumulate 60s in 5-10s intervals

    B. Ring Bottom of dip hold
    Accumulate 60s in 10-15s intervals

    C. Low ring leg assisted Muscle ups
    Accumulate 15-20 reps
    - 10 reps

    3.Floating snatch pull + Low hang snatch
    Build to heavy 1+1 for the day

    4.Pause Front squat
    6x2 @ slightly heavier than last week
    - 6 x 2 x 70 kg

  • Rowing intervals + weightlifting + aerobic work Strength

    AM: 60 min
    Warm up for 10 min

    1.Rowing intervals
    A. 5 rounds:
    2 min on/60 s off @ 2:02-2:03/500 m pace
    - Times: 2.02, 2.02, 2.01, 2.01, 2.01, avg. 2.02.0
    - Rest 2 min

    B. 5 rounds:
    2 min on/60 s off @ 1:56-2:00/500 m pace
    - Times: 2.00, 1.58, 1.57, 1.56, 1.55, avg. 1.57.7
    - HR 166/188

    Cool down for 15 min

    PM: 140 min
    Warm up for 15 min

    1.Weightlifting
    A. Lifting warm up: Turnover drills for Clean

    B. Every 90 s for 10 lifts:
    Power clean + Squat clean

    2.Strength
    A. 4 sets:
    15 KB Sumo RDL 4x15
    10 Ring body saw

    3.Aerobic work
    For 60 min:
    20 min AB
    20 min row
    20 min bike
    HR 128/144