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

  • Hard routine + SHSPU Strength

    140 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    2.Strength
    Deadlift
    5x3 @ RPE 8

    3.Metcon
    A. AMRAP8:
    6 Power snatches @ light weight - 25 kg
    30 Double unders
    - Reps: 8 rounds
    - HR: 177/187
    Rest to full recovery

    B. For time:
    30 Cal Ski-erg
    30 Single arm Devils press @ medium weight - 35 lbs
    30 Cal Bike
    - Time: 7.20
    - HR: 179/189

    4.SHSPU day 2
    A. 2 rounds of:
    - KN' SCAPULA PUSH UP x 10
    - SINGLE LEG DEADBUG x 20s / side

    B. 2 sets of:
    - FIN PUSH UP x 6

    C. 1 set of:
    - SERRATUS LEANS x 60s

    D. 6 sets of:
    - (KNEELING) BOX HSPU NEGATIVE x 1 (8s down)
    Rest 75s between each set

    5.Core
    Tabata hollow/arch hold

  • Gymnastics + weightlifting Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 30x1

    2.SYN gymnastics strict HSPU - day 1
    A. 2 rounds of:
    - FROGGER x 20 m
    - CHILDS POSE HANDCUFF x 1:00
    - SHOULER FLEXION x 1:00

    B. 1 set of:
    - SERRATUS LEANS x 60 s.

    C. 3 sets of:
    - HEADSTAND x 15 s.
    Rest 15 s.
    - PROTRACTION PUSH UP x 3 (3 s. down, 3 s. hold - floor)
    Rest 40 s. between sets

    D. 4 sets of:
    - BOX HSPU (KNEELING) x 3 (5 s. down, 1 s. hold - floor)
    Rest 90 s. between sets

    3.WL
    A. Lifting warm up: Jerk balance 3x5 @ light weight
    - 25 30 35 kg

    B. Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9

  • Rest day Workout

    Rest day

  • Aerobic work Workout

    45 min
    Aerobic work
    2 min run/1 min walk
    6.8 km, 6.35 min/km
    HR 128/159

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 35
    - BCTB x 45 (singles)

    2.Front squat
    Front squat
    - 6x3 @ RPE 7-8

    3.Metcon
    4 rounds, faster each round:
    8 Burpee box jumps 24''
    12 Deadlifts 60 kg
    15 Cal Run
    - Rest 90 s. between rounds, go faster each round
    - Times: 2.30, 2.21, 2.16, 2.18

    4.Accessory
    5 sets:
    8+8 Wall supported Single leg RDL - 15 kg
    15 s. hollow hole + 15 hollow rock

  • Gymnastics + weightlifting + strength Strength

    165 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12 x 1
    - MU+HTR 4 x 1+1
    - MU 7 x 2
    - MU x 30

    2.WL
    A. Snatch pull to hold + Snatch
    - Build to Rpe 8 1+1 for the day
    - 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

    B. Snatch
    - Heavy single for the day (RPE 9)

    C. Halting snatch deadlift
    - 3x5 @ 95-100% of max Snatch
    - 52.5 55 57.5 kg

    3.Strength
    5 sets: > 3
    8-12 DB Seated press - 3x10x25 lbs
    8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
    - Rest 90 s. between sets

  • D. Midline Workout

    3x
    15 leg raises + kick
    30 Russian twists
    30 banded pull aparts

  • C. Conditioning Workout

    5 rounds of

    AMRAP In 3 Minutes Of:
    10 sg DB Overhead Walking Lunges L 22.5kg
    10 sg DBOverhead Walking Lunges R
    10 banded abmats Sit Ups
    - Rest 2 Minutes

  • A. HSPU Workout

    E1:30MOM x 5
    strict parallet hspu 25% of max SHSPU
    * 2x25kg plates + mat

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 4 - 190 min
    Upper body strength x 1
    Squat - 825 kg

    Gymnastics
    MU - 60
    BMU - 20
    BFLY - 25
    BCTB - 35
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:50
    Avg. hours asleep - 7 h 55 min
    Avg. 2700 kcal/day