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 + strength Strength

    100 min
    Warm up for 20 min

    1.BCTB
    - Drills
    - BFLY x 25
    - BCTB x 20 (singles)

    2.Front squat
    - 5x5x65 kg

    3.Deadlift
    - 4x8x80 kg

    4.SHSPU
    - Feet on 24" box
    - 8 8 8

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 60 min
    Warm up for 5 min
    1.Rowing intervals
    8 x 4 min on:2 min off @ VK2-MK pace
    - Pace: 2.08, 2.07, 2.06, 2.05, 2.04, 2.04, 2.04, 2.03, avg. 2.05/500 m
    - Watts: 167, 171, 175, 179, 181, 182, 183, 187, avg. 178
    HR 163/186
    Cool down for 5 min

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1 + 10x2
    - MU x26

    2.BCTB
    - Drills
    - BFLY x15
    - BCTB x20 (singles)

    3.Weightlifting
    Power snatch + snatch 1+1
    Go every 90 s. x 12, start @ 60 %

  • Total workouts of the week Workout

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

    Strength & conditioning
    Metcon x 3
    Aer x -
    BB x 2
    Squat - 4060 kg

    Gymnastics
    MU - 60
    BMU - 15
    BFLY - 80
    BCTB - 65
    HSW - 45

    Recovery
    Sleep 2/7
    Avg. 22:40
    Avg. 7 h 45 min
    EA. 41 kcal/FFM

  • Gymnastics + Hard routine Strength

    165 min

    1.MU
    - Drills
    - MU go e. 75 s.
    12x1

    Hard routine

    2.Power snatch + snatch
    H1+1

    3.Metcon
    AMRAP30 with a partner:
    800 m run
    50 PS @ 35 kg
    800 m run
    10 rope climb (3 short + 2 long)
    800 m run
    50 BBJO
    Result: 1 round + 800 m run + 19 PS

    4.Strength accessory
    A. Strict CTB pull up w/ red band
    - 5 6 6 6

    B. 3 sets:
    8 DB bench - 30 lbs
    8 DB prone row - 30 lbs

    C. 3 sets:
    12 strict DB press - 20 lbs
    12/s. DB bicep curl - 20 lbs
    12 side lateral raise - 10 lbs

  • Gymnastics + strength Strength

    100 min
    Warm up for 15 min

    1.HSW
    - 15 m

    2.SHSPU
    - Feet on 24" box
    - 8 7 7 7

    3.Back squat
    4x10

    4.Strength accessory
    A. 3 sets:
    12 hip thrust - 65 kg
    8 hamstring curls - 10 kg

    B. 3 sets:
    20 GHD back ext.
    20 GHDSU

  • Gymnastics + weightlifting + conditioning Strength

    PM: 160 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 10x1 + 7x2
    - MU x24

    2.BCTB
    - Drills
    - BFLY x15
    - BCTB x20 (singles)

    3.Weightlifting
    Power clean + split jerk 1+2

    4.Running intervals
    8 x 2 min on:1 min off run on assault runner
    30 cal
    12-12.5 km/h

  • Rest day Workout

    Rest day

  • COOL DOWN Workout

    Lunge Flow video

  • (Hatch) Back squat, week 4, day 2 Strength

    5x60%
    5x65%
    5x70%
    5x70%

  • (Hatch) Front squat, week 4 / day 2 Strength

    8x65%
    8x70%
    8x75%
    8x80%