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

  • Gymnastics Workout

    3 min DU practice
    THEN
    3 x
    5 z press e/s
    7 butterfly hip bridge (feet together knees slightly out)
    7 bird dog row e/s

    4 rounds of

    7 Hollow bench sliders
    12 Lat pull down
    4 arch snap to pike hold

  • 45-60min running and summit attack Workout

    45-60min running combined with Summit attack exercise

    Why: Helps you regain your flat-ground pace more quickly as you near the crest of a hill.

    How: Use long strides as a cue to open up your stride and accelerate as you approach the top of a hill. To practice this transition, especially when you’re tired, find a hill with relative steep ascend. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat 6 to 10 times.

  • Ring conditioning Workout

    EMOM 8
    3-6 ring MUs
    -scale to low ring MU
    -can use bands or ring thing

  • 30.3.22 Workout

    AMRAP 3
    - 5 squat snatch @40/30kg
    - 8 burpee over bar
    - 5 squat snatch
    - max reps burpee over bar

    rest 2min

    AMRAP 3
    - 8 shoulder to overhead @40/30kg
    - 6 power snatch @40/30kg
    - 8 shoulder to overhead
    - max reps power snatch

    rest 2min

    AMRAP 3
    - 10 dumbell squat @18/12kg
    - 3/3 alt. devils press @18/12kg
    - 10 dumbell squat
    - max reps alt. devils press

  • WOD 23/10/20 Workout

    EMOM 10' OF:
    7 KB A. SWING 32/24 24/16
    7 PUSH UP
    10:00-12:00
    MAX DU OR SU

  • Metcon Workout

    • 3 Round of:
    Assault Bike 2000 m
    Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
    MB Wall Ball (9/6Kg) 50 reps

  • B. Power Clean Complex Workout

    On the 2:00 x 5 Sets:
    1 "3-Pause" Power Clean
    1 Power Clean

    1st Pause (2 Seconds): Just Below Knee Level
    2nd Pause (2 Seconds): Jumping Position (Pockets)
    3rd Pause (2 Seconds): Catch Position

  • Pair Double Fran Workout

    42-30-18
    Thrusters 30/42,5 kg
    Pull ups

    3 min rest

    18-30-42
    Thrusters
    Pull ups

  • WOD 09/10/20 Workout

    FOR TIME OF:
    20-15-10-5
    DEADLIFT 100/70
    WALL BALL
    *RUN 400MT BETWEEN ROUND

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aer x 1 - 50 min
    BB x 2
    Squat - 2670 kg

    Gymnastics
    MU - 55
    BMU - 30
    BFLY - 55
    BCTB - 50
    HSW - 10 m

    Recovery
    Sleep 4/7
    Avg. 22:55
    Avg. 7 h 55 min
    EA. 41 kcal/FFM