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

  • 1-9-12 Strength Day - RDLs Workout

    WOD: RDLs

    RDL Progressions: 1x5x135, 1x5x225, 1x5x315, 1x5x355, 1x4x404, 1x4x405, 1x3x420

    Jump Rope (SUs) : 6 sets 60-100 reps per set

    Light workout today. Still trying to recover lower abs and groin on both sides.

  • Ninjat 14-16v WOD Workout

    12 min EMOM

    20 DU + 3 devilspresses joka alkava min (RX 2 x 35 lbs)

  • Practice Workout

    14.5 recon

  • C2Bs and L-sit on rings Workout

    Complete as many rounds as possible in 15 minutes of:

    15 chest-to-bar pull-ups
    30-second L-sit on rings

  • 170909 Workout

    7 2-minute rounds of:
    25-cal. row
    205-lb. jerks, max reps

    There is no rest between rounds.

  • Part 1 // Row, Double unders and Ropeclimbs Workout

    For time:

    • 1000m Row
    • 100 Double unders
    • 10 Legless Ropeclimbs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 2, 100 min
    BB x 1
    Squat 750 kg

    Gymnastics
    MU - 70
    BMU -
    BFLY - 135
    BCTB - 45
    HSW - 40 m

    Recovery
    Sleep 3/7
    Avg. 22:45
    Avg. 7 h 30 min
    EA 38 kcal/FFM (5/7)

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 75 min
    Warm up for 15 min

    1.Conditioning
    A. For 40 minutes @ steady pace:
    500 m Row - rnds 1-5: 2.20-2.15 / rnd 6: 2.15-2.10 / rnd 7: 2.05-2.00 pace
    10 Push ups
    500 m Ski - rnds 1-4: 2.35-2.30 / rnds 5-6: 2.25-2.20 pace
    15 Double KB Deadlift (Heavy, but unbroken) - 2 x 20 kg
    - 30 min steady pace, 10 min ”Racepace”

    Round times
    6.20, 6.30, 6.25, 6.20, 6.15, 5.55 + 500 m row @ rnd 7
    HR 163/184
    Cool down for 20 min

    PM: 170 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 55 min
    - RS 3 x 8
    - TWB 2 x 3
    - HTR 5 x 1
    - 2 S + 1 MU x 4
    - 2 S + 1 MU + 1 HTR x 2
    - 2 S + 2 MU x 5
    - Total of 16 MU

    2.WL
    A. Hang snatch from above the knee
    Double every 2.5 minutes. Start at 35 kg, work up 2.5 kg at a time

    3.Strength
    A. Back squat 4RM
    50 60 70 80 85 kg

    B. Alt. between:
    Back squat ( Fast reps!) 3 x 2 @ 4RM weight - 3 x 2 x 85 kg
    Romanian deadlift - 3 x 10 x 50 kg
    Rest 90 s. between movements

    C. Single arm KB Farmers carry
    Accumulate 400 m of single arm farmer's carry. Switch hands after 200 m
    - 24 kg

  • Aten ASsault haaste Workout

    30s on /1:30 off
    Untill 100 cals
    Assault bikella

  • Jacked gymnastics Workout

    80 min

    1.JG PP 1.-2.8.2018
    A. Warm up
    - 2 minutes of front support walks

    B. Push / Pull Strict Strength
    3 sets of:
    - 20 l-sit raises over ball
    - 10 headstand pike presses

    3 sets of:
    - 16 scaled archer push-ups
    - 20s closed tuck front lever

    3 sets of:
    - 20s l-sit hold
    - 10 winging pull-ups

    3 sets of:
    - 10 support swings
    - 10 bottom of dip swings
    - 20s closed tuck front lever

    Sets do not need to be unbroken but you shouldn't be resting longer than 30s before going again.

    C. Mobility
    2 rounds:
    - 10 x passive ankle rotations in each direction on both feet (40 reps total)
    - 10 x active ankle rotations in each direction on both feet (40 reps total)
    - 60s seiza
    - 90s weighted ankle dorsiflexion on each side
    - 20 alternating side to side squats