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

  • Easy peasy... Workout

    Emom for 30min

    -Row 12/10cal
    -Kb swing 20x @ 24/16kg
    -Du's 20-30
    -Abmat sit-ups 20
    -Rest

  • Back squat 10x5 Strength

    Back squat 10x5
    +
    Clean pull 4x2

  • Power clean 7x2 Strength

    Emom 14 min

    Odd Power clean 7x2
    Even 3 broad jumps

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 75 min
    Upper body strength x 2
    Squat - 2285 kg

    Gymnastics
    MU - 50
    BMU -
    BFLY - 90
    BCTB - 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4/7
    Avg. time to bed - 23:05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - n. 2800

  • Team Endurance Workout

    For 40 minutes in a team of three:
    900 m shuttle run with a bulgarian bag
    300 m weighted lunges
    90 cal ski (alt. every 15 cal)
    30 man makers

    One works, two rests.

  • Gymnastics + conditioning Workout

    120 min
    WU for 20 min

    1.MU
    - Drills
    - 20x1

    2.Conditioning
    EMOM16:
    1) 40 DU
    2) 4 squat snatch 35 kg
    3) 8 cal bike
    4) 10 pull ups

  • Gymnastics + strength Strength

    140 min
    Warm up 15 min

    1.MU
    - Skill drills
    - MU 2x1 + 6x2
    - MU + HTR 3x1
    - Total of 17 reps

    2.Butterfly pull ups
    - 30 reps

    3.Strict HSPU strength
    A. 5 sets:
    Max effort paused Pike HSPU (weighted vest)
    - Rest as needed-
    - 5 kg vest
    - 7 6 6 6 6

    4.Shoulder press
    A. 6RM
    - Max 2 sets

    B. 4x4
    - Rest as needed-

    5.Strength
    A. 5 sets:
    6 Pendlay rows - 40 40 45 45 45 kg
    12 DB Bicep curl and press - 15 15 15 15 15 lbs
    - Rest 60-90s between sets

  • Aerobic work + gymnastics + strength + conditioning Workout

    AM: 45 min
    60 s. run/60 s. walk
    6.3 km, HR 126/158

    PM: 140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 10x1

    2.BCTB
    - BFLY x 30
    - BCTB x 20 (singles)

    3.Bench press
    5x10x60 %
    - New set every 3 minutes
    - 33 kg

    4.Conditioning
    AMRAP20 Open 20.2 re-do:
    4 DB thruster 2x15 kg
    6 Toes to bar
    24 Double unders
    Reps: 12 rounds + 7 reps = 415 reps

    5.Accessory
    4 sets:
    8 shoulder press - 27 kg
    20 hollow rock

  • Gymnastics + strength Strength

    135 min
    WU 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Squats
    A. Back squat
    1x5x75 % 67.5
    1x3x80 % 72.5
    1x2x85 % 77.5
    1x2x90 % 80
    1x1x95 % 85

    B. Front squat
    1x5x75 % 60
    2x5x80 % 65
    - New set every 3 minutes

    3.DL
    1x20
    3x10
    x 40 % of your 1 RM
    - 48 kg
    - New set every 3 minutes

  • 8 min AMRAP: Squat Clean / T2B Workout

    8 min AMRAP:
    • 4 Squat Cleans 135/95#
    • 8 Toes-to-bar
    Goal: 7 rounds.