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 + weightlifting Strength

    130 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 30
    - BCTB x 25 (singles)

    2.WL
    A. Power clean
    2x82-85%
    2x87-90%
    1x92-94%
    1x95%
    1x90%
    2x75%
    - New set every 3 minutes

    B. Jerk: Build up to heavy 3 rep. Max 1 failed set!
    - 35 40 45 50 55 57.5 60 kg

    C. 2x3x70% of daily heavy
    - 42 kg
    - New set every 3 minutes

    3.Power output intervals
    - Not done

    4.Core
    Every 2 minutes x 3:
    15s One arm ring plank hold, R > 10
    15s One arm ring plank hold, L > 10
    5+5 Opposite toes/fingers strict toes to bar

  • CFR 170319 Workout

    Metcon (Time)
    5 rounds for time of:
    10 Power Snatch @ 42.5kg/30kg
    10 Box jumps @ 24’/20”
    10 Toes to bar

  • Muscle & Power, Joker Workout

    Linchpin test 8
    3 rounds for time:
    21 Deadlifts
    7 OH squats

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 1 x 9
    - MU 9 x 2
    - MU x 27

    2.Gymnastics capacity
    5 rounds for time > EMOM10
    1) 10 Chest to bar > butterfly pull ups
    2) 5 Devil's press 2 x 15 kg

    3.Pulling & pushing
    8-6-4-2 Deficit kipping HSPU
    *After each set do 1-2 rope climbs - not done
    - No deficit on 8 and 6
    - 5 kg deficit on 4 and 2

    4.Mobility

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.4 km, 7.04 min/km
    HR 124/156

    PM: 155 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30

    2.WL
    A. Power snatch
    1x2x77-80%
    1x2x82-84%
    1x1x87-90%
    1x1x92-95%
    1x1x85%
    1x3x70%
    - New set every 2.5 minutes

    B. Consistency work for snatch:
    10-8-6-8-10
    Hang power snatch x 60% of your power snatch 1 RM
    - 28.5 kg

    3.Strength
    A. Back squat 5x3x84 % + 4-6 Jumping lunges after each set
    - New set every 3 minutes
    - 75 kg

    B. 4 rounds of:
    10 Double DB OHS or narrow grip OHS - 15 lbs
    20+20 s. Side plank hold

    4.Mobility

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 125 min
    Upper body strength x 2
    Squat - 2000 kg

    Gymnastics
    MU - 55
    BMU - 25
    BFLY - 165
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:35
    Avg. hours asleep - 8 h 15 min
    Avg. cals/day - n. 2830

  • Main site Saturday 200815 Workout

    Complete 9 rounds for time, consisting of

    3 rounds of

    Then, 3 rounds of

    Then, 3 rounds of

  • Team WOD Workout

    Normal warm up

    EMOM x 10 (5 rounds)
    Even: 5 thrusters (increasing in weight)
    Odd: 5 AKBS

    Teams of 3
    One person work
    One person row for total team calorie
    One person hold bar in front rack position

    150 Thrusters (75/55)
    150 Burpees
    150 AKB Swings (53/35)

  • WOD 05/09/20 Workout

    FOCUS CLASS
    FOR TIME OF:
    9-7-5
    HANG POWER CLEAN 50/35 40/20
    BURPEES
    EVERY SET 80 DU OR 160 SU

  • WOD 09/09/20 Workout

    2 ROUNDS FOR TIME OF:
    20 PUSH UP
    40 TOES TO BAR
    20 HANG POWERCLEAN 40/30 - 30/20