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 + 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
    - 17 kg

    B. Strict pull & push capacity - for quality:
    3 rounds of:
    30 s. Max reps Strict HSPU > knees on 24" box - 8 reps
    30 s. Rest
    30 s. L-hang - tuck hang
    30 s. Rest

    3.Conditioning
    WORKOUT 6
    2 rounds:
    4 min Row @ 22 SPM
    3 min Row @ 24 SPM
    2 min Row @ 26 SPM
    1 min Row @ 28 SPM
    Rest 5 minutes between sets
    Avg. paces: 2.11.6, 2.08.7 / 500 m

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 25 (singles)

    2.WL
    A. Clean complex
    4 x 1 Clean pull + 1 Clean below the knee
    - 75-80% / "1 rep in the tank"
    - New set every 3 minutes
    - 57.5 57.5 60 60

    B. Clean pulls
    - Not done

    C. Split jerk > push jerk
    3x2
    - "1 rep in the tank"
    - New set every 3 minutes
    - 57.5 60 60 kg

    3.Conditioning
    EMOM12
    1. 10 Power snatch 25 kg + 5 Bar facing burpee > 22.5 kg
    2. 10 Thruster 25 kg + 10 Toes to bar > 22.5 kg + 5 TTB
    3. Easy bike

    4.Accessory
    2 rounds of:
    10 Y-lift with bench
    10 T-lift with bench
    30 Hollow rocks

  • Gymnastics + weightlifting + conditioning Workout

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 20
    - BCTB x 10 (singles)

    2.WL
    A. Every 30 s. x 10
    1 Snatch x 70-75 %
    - 40 kg

    Rest 3

    B. Every 30 s. x 10
    1+1 Power clean into push jerk
    x 65-70 % of power clean 1 RM
    - 45 kg

    3.Conditioning
    A. BMU prep. for 15 min

    B. EMOM20:
    1) 2 BMU
    2) 4 power snatch 37.5 kg
    3) 40 DU
    4) 8 cal bike

  • DB Love Workout

    For time:
    150 Double Unders
    50 Devils Press (50/35)
    50 DB Thrusters
    50 DB Walking Lunges
    50 C2B Pull-ups
    50 DB Hang Power Cleans
    50 DB Renegade Rows with Push-up
    150 Double Unders

    • One person works
    • Split work into manageable sets with each person performing an equal amount of work.
    • For each renegade rows with push-up: left + right + push-up = 1 rep.

  • Gymnastics + strength + conditioning Strength

    145 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Weighted chin up re-test
    2 RM weighted chin up in 10 minutes
    - 10 20 (25) (24)

    B. AMRAP2
    Max reps strict chin up
    - 21

    C. AMRAP2
    Max reps strict HSPU
    - Not done

    D. AMRAP2
    Max reps horizontal ring row
    - Not done

    3.Conditioning
    A. Row progression
    4 min Row @ 22 SPM
    3 min Row @ 24 SPM
    2 min Row @ 26 SPM
    1 min Row @ 28 SPM
    Avg. pace: 2.11.3/500 m

    B. Assault bike
    10 min VK1-VK2
    Avg. pace: 61 rpm, 316 watts
    Total cals: 139

  • Bench press amrap Strength

    A: Bench press amrap@85%
    B1: Lat pull downs 3set
    B2: Seated Shoulder press 3set
    C1: DB Reverse Shoulder flys 2set
    C2: Cgbp 2set
    D: triceps push downs 1xMax

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 45
    - BCTB x 40 (singles)

    2.WL
    A. Clean complex
    Build up to heavy 1 Clean pull + 1 Clean below the knee in 12 minutes
    - 35 40 45 50 55 60 65 kg

    B. Clean pulls
    - Not done

    C. Split jerk > push jerk
    3x2
    - "0.5-0 reps in the tank"
    - New set every 3 minutes
    - 57.5 60 62.5 kg

    3.Conditioning
    5 rounds for quality:
    7 OHS
    7 Power snatch
    50 DU
    - 35 kg > 30 kg
    - Barbell movements in unbroken sets
    - Time: 11.55

    4.Core
    - Not done

  • Strength 11-04-2021 Workout

    Triset!!
    4 work sets each!

    Crossbody Romanian Deadlift x 8-10 each 3s down.
    Rest 60s
    Single Arm Band Assisted Chin-up x 3-5 each
    Rest 60s
    Landmine Deadbug x 30-45s each.
    Rest 60s

    • Try to improve on last week

  • Gymnastics + conditioning Workout

    110 min
    Warm up for 15 min

    1.BTB
    - BFLY x 50
    - BCTB x 35

    2.Conditioning
    Aerobic work for 35 min:
    Easy bike
    2.32/1000 m

  • Endurance WOD Workout

    9-15-21-27… ascending ladder for 40 minutes:
    Med ball cleans 9/6 kg
    Ski or row calories
    KB swings 24/16 kg
    Push ups
    2 min rest between rounds