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 Strength

    140 min
    Warm up for 20 min

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

    2.WL
    A. High-hang snatch
    4x2x75-80 % / "1 rep in the tank"
    New set every 3 minutes
    - 44 kg

    B. Snatch pull with 3 s. first pull
    4x4x90 % of your 1 RM snatch
    Rest 2 min between sets
    - 50 kg

    C. Snatch balance
    3x2 / "1 reps in the tank"
    New set every 2 minutes
    - 37.5 40 42.5 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
    3. GHD hip extension with snatch grip barbell - 10 kg

  • Rest day Workout

    Rest day

  • 1/28/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    15 crossbody crunch
    10 pik-n-grass

    WRK(24)
    WRK 3:00 REST 1:00 x6
    24 hvy jump rope/jump rope
    6 goblet squats(3 sec down/3 sec hold)
    24 plyo jumps
    6 reverse lunge w/knee up(control the movement throughout)
    pick up where you left off each round

    Finisher
    20 side bends per side
    1:00 hamstring stretch

  • Strength + aerobic work Strength

    80 min
    Warm up for 15 min

    1.Squats
    A. Back squat
    10x60 % - 54 kg
    8x70 % - 63 kg
    6x75 % - 68 kg
    6x80 % - 72 kg

    B. Front squat
    1x5x70 % - 56 kg
    2x5x75 % - 60 kg

    2.Aerobic work
    30 min easy assault bike

  • Kotitreeni WOD Workout

    WOD
    20min. emom
    1. 14x KB/DB hang snatch
    2. 14x one arm KB/DB swing
    3. 10-15x tuck crunch
    4. 10-20x lunge

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Weighted chin up
    4x2
    New set every 2 minutes
    - 10 12 15 15 kg

    B. Strict pull & push capacity - for quality:
    10-8-6-4-2
    Strict pull ups
    Strict HSPU > knees on 24" box

    3.Conditioning
    WORKOUT 3
    2 rounds of:
    4 min Row @20 SPM
    3 min Row @22 SPM
    2 min Row @24 SPM
    1 min Row @26 SPM
    Rest 5 minutes between rounds
    Avg. paces
    Round 1: 2.10.6
    Round 2: 2.10.1

  • Aerobic work + gymnastics + strength Strength

    AM: 40 min
    60 s. run/60 s. walk
    5.45 km, 7.22 min/km
    HR 128/158

    PM: 155 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 10x1

    2.Squats
    A. Back squat
    8x65 % - 59 kg
    8x70 % - 63 kg
    6x80 % - 72 kg
    6x85 % 72 kg

    B. Front squat
    1x5x70 % - 56 kg
    2x5x75 % - 56 kg

    3.Bench press
    5x5x70 %
    New set every 3 minutes
    - 40 kg

    4.Accessory
    A. Tabata shoulder press/bicep curl - 12/14 reps, 13 kg barbell

    B. 50 AMSU

  • Cardio based workout or HIIT Workout

    Hand-Release Push-Ups.
    Plyo Push-Ups.
    Russian Twists.
    Single-Leg Burpees.

    Break for 2 minutes

    Supermans with Lateral Raises.
    Lateral Lunges with Hops.
    Tuck-Ups. ...
    Mountain Climbers

    Note- Make sure that each exercise is done for 30 seconds or more.

  • Aerobic work + gymnastics + strength + conditioning Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.5 km

    PM: 130 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Bench press
    4x8x65 %
    New set every 3 minutes
    - 36 kg

    3.Metcon
    AMRAP14:
    4 D-ball over shoulder - 4 power cleans at 45 kg
    8 Chest to bar > 8 butterfly pull ups
    14 cal Bike erg
    Reps: 6 rounds + 7 reps = 163 reps

    4.Accessory
    Tabata shoulder press/bicep curls - 12 reps each, 12 kg barbell

  • Viking Ship #3 Workout

    4 RFT
    -400m row
    -10x transverse medball toss per side
    -3x ground and pound complex (3x elbows per side, 3x punches per side)
    -10m sprint
    -10x knee strikes
    -10m sprint
    -20x ski erg