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

  • Swimming Workout

    Active recovery:
    60 min swimming

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings

    B. MU
    - MU+CTR 5 x 1
    - MU 1 + 7 x 2
    - MU x 20

    C. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5 > 10 reps

    2.BFLY + BCTB
    - Bfly 20
    -BCTB + kip swing 4+4 x 6

    3.Snatch + Snatch balance
    Heavy but technical 1+1 for the day

    4.Strength
    A. 4 sets:
    15 Wide grip lat pulldown - 30 30 30 30 kg
    15 Seated DB Press - 20 20 20 20 lbs

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BMU
    - 5 x 2

    3.BFLY + BCTB
    - Bfly 25
    - BCTB + kip swing 4+4 x 6

    4.HSPU Strength
    A. Box pike negatives 5 x Tough effort
    - Feet down, knees sup
    - Rest as needed
    - 7 7 6 5 5

    B. Push ups
    - 5 x Max effort
    - Rest as needed-
    - 21 16 13 12 11

    5.Back squat 1 RM

    6.Strength
    A. 4 sets:
    15 Reverse hypers - 40 40 40 40 kg
    10 Prone hamstring curls - 10 10 10 10 kg
    - Rest 2 min between sets

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up 10 min
    1.Rowing intervals
    A. 8 x 750 m @ 2:08-2:10/500 m pace
    - Rest 45 s between sets
    - Avg. speed 2.08.4
    - SPM 25
    - HR 169/183
    Cool down for 5 min

    PM: 150 min
    Warm up + COS 25 min

    1.HSW
    - 14 m

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps

    B. Bottom of ring dip swings
    - Accumulate 70 reps

    C. MU
    - MU + CTR 2 x 1
    - MU 12 x 2
    - MU x 26

    3.Bench press
    5 x 5+ @ 84 % - 50.5 kg
    - Rest as needed
    - Last set 6 reps

    4.Strength
    A. 4 sets:
    Three point DB row x 8+8 (Heavy!) - 35 35 40 40 lbs
    DB Supinated lateral raise x 8 - 2 2 2 2 kg
    - Rest 90-120 s between sets

  • Bench press 5x4 Strength

    Bench press 5x4 @77,5%

  • 5R X TIME Workout

    10 banded pull aparts
    10 squats
    10 sit-ups

  • EMOM - 14min. Workout

    5 push ups.
    6 jumping lunges (alternating legs)
    5 hollow rocks

  • 4R X TIME - Banded aparts - russian twists - tricep dips - plank - sit ups Workout

    20 Banded aparts
    20 russian twists
    20 tricep dips
    1min plank
    20 sit ups

  • D. Midline Workout

    Every 1:30 x 5:

    18 GHD

  • B. Snatch Technique 2 Workout

    On the 1:30 x 5 Sets:
    2 Snatch Balances