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

    120 min
    WU for 20 min

    1.MU
    - Drills
    - MU 5x1 + 10x2

    2.Squats
    A. Back squat
    5x70 % 62.5
    5x80 % 72.5
    2x85 % 77.5
    3x90 % 82.5

    B. Front squat
    6x65 % 52.5
    6x75 % 55
    6x80 % 65

    New set every 3 minutes

  • 17.12 PK Workout

    5 rounds for time
    30 cal Row
    20 DB Snatch 30kg
    50m Sled Push & Pull
    20 Ghd
    50m Bear hug walk 80kg
    30cal Bike
    2 min Rest between rounds

  • Snatch 1rm Strength

    A: snatch 1rm
    B: strict Hspu 5set
    C: strict pull ups 3set
    D: Dips 2set

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 1
    Aer x 2 - 135 min
    BB x 2
    Squat - 1615 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 35
    BCTB - 30
    HSW -

    Recovery
    Sleep 3/7
    Avg. 22:50
    Avg. 8 h 00 min
    EA. -

  • Hard routine Strength

    130 min
    Warm up for 15 min

    1.Strength
    Pause front Squat + Front squat
    Build to max 1+2

    2.Metcon
    5 rounds, each for time:
    10 P. Snatch @ 35 kg
    12-18 Chest to bar - 10
    15-25 Wall ball - 15 w/ 6 kg ball
    - Rest 90 s between sets
    - Rounds: 3.23, 3.21, 3.26, 3.40, 3.40

    3.Strength accessory
    A. Bicep curls YGIG 1-10-1

    B. Accumulate 80 Banded Tricep extensions

    C. Core
    Tabata abmat situps

  • Gymnastics + strength Strength

    90 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 35
    - BCTB x 30

    2.Pause Front squat
    Build to 75% triple for the day

    3.Strength accessory
    3 sets:
    8-12 Supinated bent over row - 10 x 40 kg
    12-15 DB Lateral raises - 12 x 10 lbs
    15-20 DB Skull crushers - 15 x 10 lbs

  • Gymnastics + weightlifting + aerobic work Strength

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1
    - MU 7x2
    - MU x 22

    2.WL
    A. Muscle snatch + Overhead squat
    Build to 70% effort 3+3 for the day
    15 20 22.5 25 kg

    B. Hang power snatch
    Build to 75% effort double

    3.Aerobic work
    30-40 min for Quality:
    750 m Row
    Then 3 rounds of:
    5+5 Pike Toe touch
    5+5 Reverse lunge to knee lift
    15 s. Active hang
    Then:
    1500 m Bike
    Rest 60-90 s. between rounds

  • Gymnastics + weightlifting Strength

    100 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 5x1
    - MU 9x2
    - MU x 23

    2.WL
    A. Lifting tecnique primer: Jerk dip + Split jerk
    3 x 3+1 @ light weight
    15 25 25 kg

    B. Split jerk from blocks
    5x3 @ 45-50 kg

    3.Accessory
    - Not done

  • Gymnastics + strength + conditioning Strength

    155 min
    WU for 20 min

    1.MU
    - Drills
    - MU 6x1 + 7x2

    2.Strength
    A. Weighted chin up
    3 RM weighted chin up in 10 minutes
    - 10 15 20 kg

    B. Strict pull & push capacity - for quality:
    Accumulate 20 strict chest to ring pull ups
    - 5x4

    Rest 2 minutes

    C. Accumulate 40 horizontal ring rows
    * Every time you break a set do 10 hand release push ups.
    4x10+10

    3.Conditioning
    Row progression, week 5
    2 rounds, r. 5 min between rounds:
    5 min Row @20 SPM
    4 min Row @22 SPM
    3 min Row @24 SPM
    2 min Row @26 SPM
    SPMS: 21, 22, 24, 26 + 21, 23, 24, 26
    Avg. paces: 2.14.5 + 2.13.1
    Avg. HR 166/175, 167/178

  • B. Conditioning Workout

    3 Rounds Of:
    3 Minutes 8 OH DB abmats + 16 alt front rack DB back lunges @15kg
    2 Minutes Of max Double Unders
    1 Minute Rest