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

  • Aerobic work + strength Workout

    110 min

    1.Aerobic work
    For 75 min / 6 rounds:
    10 min bike/run/row
    5 strict pull ups
    10 push ups
    5 strict TTB

    HR 129/159

    2.Strength
    A. Tabata shoulder press - 8 x 11 x 10 kg

    B. 3 sets:
    12 side lat. raise - 4 kg
    10 bicep curls - 10 kg
    8 high cable pulley - 12.5 kg

    C. 3 sets:
    12 bicep curls - 15 kg
    15 v-up
    15 pike leg raises
    30 side heel touches

  • Saturday Madness Workout

    In teams of 2 with a running clock:

    0:00-15:00
    AMRAP
    10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
    20 Push-ups
    30 Toes to Bar
    40 Air Squats
    50 Calorie Row

    15:00-17:00 REST

    17:00-32:00
    AMRAP
    10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
    10 Push-ups
    15 T2B
    20 Air Squats
    25 Calorie Row

    Rx+: HSPU instead of Push-ups
    Split work how you wish!
    Goal: To complete more reps in the second part!

  • Muscle & Power, AV2 Strength

    Sumo deadlift 5 RM, then 3x3 @ same weight

  • 6/4/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(26)
    WRK 10:00 REST 3:00 x2
    10 sumo dead high pull
    10 hand release push ups
    30 jump rope/hvy rope/double unders

    Finisher
    60 rtw
    1:00 hamstring stretch

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Gymnastics
    A. Bar MU Drills
    - 3 3 3 2 reps

    2.Power snatch
    A.1 RM

    3.Metcon
    A. 25 min AMRAP:
    800 m Run
    10 Squat snatches 60/40 > 35 kg
    5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
    - Rest 60 s. between rounds
    - When at 25:00, finish the round you are on!
    - Result: 4 rounds done in 30.00
    - Round times: 6.42, 6.53, 6.38, 6.44
    - HR 170/180

    4.Strength
    A. 3 sets:
    SHSPU knees on box - 6 7 8

    B. 3 sets:
    10 bicep curl & press - 15 15 15 lbs
    8 sa. DB row - 35 35 35 lbs

    C. 3 sets:
    12 side lat raise - 10 10 10 lbs
    10 push ups

    D. 3 sets:
    15 bicep curls 15 kg

    E. EMOM7: abs

  • Ribs: Squat Workout

    Squat:
    7x3 185 x 5
    1x10 135

    Strict Press:
    5x5
    65 x 5

  • Running + gymnastics + strength Strength

    AM: 60 min
    Warm up 25 min
    1.Running intervals
    2 x 1600 m @ 340-350 s.
    - Rest as needed - 10 min
    - 6.47
    - 6.41
    Cool down 10 min

    PM: 160 min
    Warm up 15 min

    1.HSW
    - 16 m.

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 7x1 + 8x2 - 23 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 50

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 40

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 11 reps

    3.Push press
    A. 6 RM
    - Max 2 sets

    B. 5 sets:
    4 Push press @ 6 RM weight - 47.5 kg
    - Rest 20 s.
    8 Standing DB Bent over rows - 30 30 35 35 35 lbs

    4.Core
    A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10

  • C. Midline Workout

    3x
    25 straight leg straddles
    1:00 plank

  • Endurance WOD Workout

    Every 12 minutes for 36 minutes (3 rounds):
    1000 m row
    10 burpees
    20 push ups
    30 KB swings
    40 sit ups
    50 air squats

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    5-10min Banded March to Plates video

    RPE 3 to 4