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

  • Run Workout

    4x600m ( rest 75s btw sets)
    Rest 3min
    4x400m ( rest 60s btw sets)
    Rest 3min
    4x300m ( rest 45s btw sets)
    Rest 3min
    4x200m ( rest 30s btw sets)

    On each distance go its own moderate hard pace, dont crash!

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 40 min
    PK2-VK1
    2 min run/1 min walk
    6.45 km, 6.14 min/km
    HR 140/170

    PM: 140 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1
    - MU 12x2
    - MU x 30

    2.WL
    A. Snatch 2 RM

    B. Segmented Snatch deadlift
    5x3 @ 100-105 % of max Snatch
    - 52.5 kg

    3.Strength
    5 sets:
    8 Three point DB Row - 35 35 45 45 45 lbs
    8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs

  • Gymnastics + conditioning + strength Strength

    125 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.Box squat
    A. Build to RPE 8 set of 5
    - 50 70 90 100 kg

    B. 4x5 @ top weight
    - 100 kg

    3.Metcon
    Every 2 minutes for 7 rounds:
    3 Heavy Devil's press - 2 x 15 kg
    8 Cal ski-erg
    3 Heavy Devil's press
    - Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23
    - HR: 175/186

    4.Accessory
    3 sets:
    10+10 Single leg Glute bridge
    10+10 Single leg Seated knee extensions

  • EMOM 30 Workout

    EMOM for 30 min:

    1) 18 cal bike erg
    2) 6 d-ball cleans
    3) rest

    Q7VA

  • Warmup Workout

    3 Rounds Not for Time
    Run 200m
    Quadruped Crawl 30m
    30sec Wall Facing HS Hold

  • Gymnastics + strength Strength

    125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 4x1
    - MU 11x2
    - MU x 26

    2.BCTB
    - Bfly x 10
    - BCTB x 15 (singles)

    3.Strict HSPU capacity
    3 rounds:
    15 s Max effort Box Pike HSPU
    45 s Shoulder presses w/ a stick
    - 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
    - Feet on box: 5 4 4 5
    - Knees on box: 5 5

    4.Strength
    5 sets:
    TE Strict Pull ups - 10 9 8 7 7
    5 Weighted Stationary dips - 5 kg

    5.Core
    2 Sets:
    10+10 side plank raises
    15 v-ups
    20 hollow rocks
    30 side heel touches

  • Gymnastics + weightlifting Strength

    120 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 30
    - BCTB x 30 (singles)

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

    B. Clean + Split jerk 2 RM

    C. Riser Clean pull
    4x5 @ 67 kg

  • Crazy Amrap Workout

    4 AMRAP
    Run 600 metres
    max rep push ups
    rest 4 mins

    4 AMRAP
    10 box jumps
    10 pullups
    rest 4 mins

    4 AMRAP
    10 burpees
    10 Power snatch
    rest 4 mins

    4 AMRAP
    30 DU
    15 Push press 35-25

  • 5/20/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 pik n grass
    100m run
    :30 pigeon

    WRK(20)
    Weather permitting
    Run 20:00 minutes for distance or rest day

    Finisher
    50 knee tap crunch
    1:00 quad stretch

  • A ROPE AND A BAR Workout

    6 RFT

    TIMES TO BEAT

    Beginner athlete: 8min 7sec
    Average athlete: 6min 46sec
    Advanced athlete: 5min 25sec
    Elite athlete: 4min 4sec
    Regional athlete: 3min 31sec