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

  • Climbs and dips Workout

    Amrap 12 min
    1 rope climb
    2 wall climbs
    5 dips

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.BCTB
    - BFLY x 35
    - BCTB x 15

    3.Conditioning
    Row progression, week 7
    10 x 500 m, rest 1 min between sets > 8 sets
    Avg. 2.05/500 m

  • Partner work Workout

    "AMRAP (with a Partner) in 31 minutes
    8 Thrusters @40/30kg
    6 Rope Climbs
    11 Box Jumps @60/50cm
    Partners alternate 400m WB run @9/6kg)

    Partner 1 performs the workout listed above. Partner 2 runs 400
    meters with a WB. When Partner 2 returns from the run, Partner 1
    will grab the WB and begin their 400 meter run, while Partner 2
    continues the workout where Partner 1 left off. Mark a round
    completed following the 11 box jumps. This is an AMRAP workout
    so score is total rounds and reps at the end of 31 minutes"

  • Home workout 040420 Workout

    4 Rounds for time

    5 Wall Climbs
    20 Situps
    400m Run

    *If you are unable to run - go for 2 minutes of mountain climbers

  • Gymnastics + strength Workout

    125 min
    Warm up for 15 min
    1.HSW
    - 15 m

    2.Ring muscle up
    A. Drills

    B. MU 20x1

    C. Strict MU 4x2

    D. Every 90 s. for 3 rounds:
    - Ring dips (RiR 2-3) - 7 6 6
    - 12-18 GHD Sit ups - 18 18 18
    - 3-5 Muscle up fallbacks - 4 4 4

    3.Strength
    3 sets:
    8-12 DB Bench press - 10x25 12x25 12x25
    8-12 V-handle Lat pulldown - 12x30 12x35 12x35

  • GymnasticsWod Workout

    Chipper:
    300m Run/Row
    40 Pistol Squat
    30 Hollow Rocks
    20 Deficit Push Up
    10 C2B

  • Handstand push-ups and pistol squats Workout

    AMRAP in 20 minutes:

  • Total workouts of the week Workout

    Rest day, total workouts of the week 5 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 3 - 130 min
    Upper body strength -
    Squat -

    Gymnastics
    MU - 15
    BMU - 15
    BFLY - 30
    BCTB - 25
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:30
    Avg. hours asleep - 8 h 10 min
    Avg. cals/day - 2500

  • On The Double Workout

    Pre-WOD:
    -Work Up to a Heavy Jerk

    WOD - 3 Rounds For Time:
    -400 meter run
    --15 HSPU
    --50 Double Unders (mod: 3 to 1 singles)

  • WOD Workout

    Every 4 min x 4 sets
    30m Front Rack KB Carry
    10 Double KB Clean + Push Press @24/16kgs
    30m Front Rack KB Carry