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

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up + COS 25 min
    - 10 TTB

    1.HS Walk practice
    - Body tightener x 3-4 sets
    - Shoulder taps x 3-4 sets
    - HSW - 23 m.

    2.BFLY + BCTB
    - BFLY - 40 reps
    - Box CTB - 3x8 reps
    - KCTB - 2x5 reps
    - BCTB - singles 15x1 reps

    3.Technique primer: Slow squat clean w/ empty bar

    4.Squat clean from blocks
    Heavy double for the day

    5.Strength
    A. 4 sets:
    Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
    Wide grip strict pull ups x Max effort - 10 9 8 8
    - Rest 60-90 s. between sets

    B. 3 sets:
    8 sa. DB press - 25 25 25 lbs
    7/s. bicep curl 25 25 25 lbs
    20 pike leg raises

  • Gymnastics + strength Strength

    PM: 160 min
    Warm up for 20 min
    - 10 TTB
    - 13 m. HSW

    1.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 9x1 + 8x2 - 25 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 30

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 30

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 6 reps

    2.Push press
    A. 4 RM
    - Max 2 sets

    B. 5 sets:
    2 Push presses @ 4 RM - 52 kg
    8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
    - Rest as needed

    3.Core
    A. Accumulate 50 KB Side bends per side - 24 kg

  • 1600 m run Workout

    AM: 50 min
    Warm up for 30 min

    1 mile / 1600 m run for time
    Result: 6.15
    HR 177/188

    Cool down for 10 min

  • Hard routine + strength Strength

    180 min
    Warm up 15 min

    1.Hang clean from below the knee
    - Heavy double for the day

    2.Strength
    A. 4 sets:
    5 Bench press - 40 42.5 45 50 kg
    Max effort strict pull ups - 13 10 9 9
    - Rest as needed

    3.Metcon
    A. 0:00-06:00:
    Row 1000 m
    Max DB Step overs 1 x 35 lbs
    Reps: 36

    06:00-10:00: Rest

    B. 10:00-16:00
    Amrap of:
    10 DB Thrusters - 25 lbs
    10 Toes to bar
    Reps: 4 rounds + 10 thrusters

    16:00-20:00: Rest

    C. 20:00-
    For time:
    3 Rope climbs
    15 Devils press - 25 lbs
    3 Rope climbs
    Time: 4.17

    4.Strength
    A. 3 sets:
    12 sa. seated DB press - 20 20 20 lbs
    8 sa. DB row - 35 35 35 lbs

    B. 3 sets:
    12 side lat raise sta. - 10 10 10 lbs
    8 bicep curl - 25 25 25 lbs

    C. 3 sets:
    15 bicep curl - 15 15 15 kg
    15 push ups
    12 side lat raise bea. - 2.5 2.5 2.5 kg

    D. EMOM7: abs

  • Gymnastics + weightlifting + strength Strength

    130 min
    Warm up + COS 25 min
    - 20 bfly

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8 > 40

    B. Ring muscle up
    - 11x1 + 5x2 - 21 reps

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    D. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5 - 8 reps

    2.Power clean + Push jerk
    Heavy 1+2 for the day

    3.Hip thrust
    - 4 x 10 - 60 65 65 65
    - As heavy as possible, 1-2 s. hold at top position on each rep!

    4.Accessory
    - Not done

  • Aerobic work Workout

    75 min
    Aerobic work
    2 min run/1 min walk

  • Gymnastics + strength Strength

    160 min
    Warm up + COS 25 min

    1.MU
    - Drills
    - MU 7x1 + 7x2 - 21 reps

    2.SHSPU
    A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
    - Rest as needed

    B. Slow eccentric Strict HSPU on dumbells 4x5
    - Knees on box

    3.Back squat
    A. 4 sets:
    3 Back squats 76-81 kg
    - Rest 15 s.
    3 Seated box jumps - 30"
    - Rest as needed

    4.Strength
    A. 4 sets:
    Mixed grip strict pull ups x Tough effort - 12 8 7 7
    Stationary dips x Tough - 8 7 6 6
    - Rest 60-90 s. between sets
    - RiR 1-2

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up + COS 25 min

    1.HSW
    - 24 m.

    2.BFLY
    - 35 reps
    - BCTB on box - 3x10 reps

    3.CTB
    A. Practice sets

    B. E2MOM: max reps - 7 6 5 6

    4.Oly primer: Russian snatch balance
    - 3-4 sets

    5.Hang snatch from mid thigh
    A. Build to heavy set of 5

    6.Accessory
    A. 4 sets:
    Banded GH Raise x 8-12 - 8 8 8 8
    Side plank hip raise x 12+12 -
    - Rest 60 s between sets, alternate movements

  • Running + gymnastics + strength Strength

    AM: 60 min
    Warm up 25 min
    1.Running intervals
    2 x 1600 m @ 340-350 s.
    - Rest as needed - 10 min
    - 6.47
    - 6.41
    Cool down 10 min

    PM: 160 min
    Warm up 15 min

    1.HSW
    - 16 m.

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 7x1 + 8x2 - 23 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 50

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 40

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 11 reps

    3.Push press
    A. 6 RM
    - Max 2 sets

    B. 5 sets:
    4 Push press @ 6 RM weight - 47.5 kg
    - Rest 20 s.
    8 Standing DB Bent over rows - 30 30 35 35 35 lbs

    4.Core
    A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10