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

  • FUNCTIONAL 3.5.2021 Workout

    15 mins (45s. ON, 15s. OFF)

    1.burpee
    2.KBS
    3.box jump

  • 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

  • Deadlift 5rm Strength

    A: 2x power clean +1 squat clean x8 @light weight
    B: Deadlift 5-5-5-5
    C: Leg press 3x10
    D: Leg extensions 1xMax

  • Rest day Workout

    Rest day

    JH 60 min

  • B. Deadlift Workout

    15-Rep Max

  • Strength 12-04-2021 Strength

    Box Squat: 4 x 5. Rest 2:00
    - parallel box
    - build to a heavy 5

  • 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

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

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

    2.WL
    A. Snatch from the blocks (just above the knee)
    - Build up to heavy single from the block in 12 minutes
    - + 2x1x70 %

    B. Snatch pull
    - Not done

    C. Snatch balance + OHS
    Find heavy 1+1 in 10 minutes
    - 25 30 35 40 45 47.5 50 kg

    3.Accessory
    EMOM12
    1. 10+10 side plank raises
    2. 40 s. DB squat snatches, alternating - 12 reps, 25 lbs
    3. 4+4 One leg jump to low box/plate pile

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    5-10min Banded March to Plates video

    RPE 3 to 4