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

  • Climbing thruster EMOM Workout

    Perform 4 thrusters in one minute, then increase by 2 every minute until you cannot complete anymore.

    1 minute - 4 reps
    2 minute - 6 reps
    3 minute - 8 reps
    4 minute - 10 reps
    5 minute - 12 reps
    6 minute....
    And so on...

  • DL + Ring Dips + DUs Workout

    Warmup: 1000m Row – start at 18spm and add 2spm every 200 meters

    WOD: 5 rounds for time of:
    * 8 Deadlifts @ 120lb/185lb
    * 8 1 1/4 Ring Dips
    * 24 Double Unders

    Finisher:
    * 30 Cross-bench Pullovers (w/ DB or plate)

  • Muscle & Power, Joker Workout

    “Kenneth Phelan” with fewer burbees
    5 Rounds for Time:
    5 Deadlifts (155/105 lb)
    5 Power Cleans (155/105 lb)
    5 Front Squats (155/105 lb)
    10 Burpees

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 125 min
    Upper body strength x 2
    Squat - 2000 kg

    Gymnastics
    MU - 55
    BMU - 25
    BFLY - 165
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:35
    Avg. hours asleep - 8 h 15 min
    Avg. cals/day - n. 2830

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.4 km, 7.04 min/km
    HR 124/156

    PM: 155 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30

    2.WL
    A. Power snatch
    1x2x77-80%
    1x2x82-84%
    1x1x87-90%
    1x1x92-95%
    1x1x85%
    1x3x70%
    - New set every 2.5 minutes

    B. Consistency work for snatch:
    10-8-6-8-10
    Hang power snatch x 60% of your power snatch 1 RM
    - 28.5 kg

    3.Strength
    A. Back squat 5x3x84 % + 4-6 Jumping lunges after each set
    - New set every 3 minutes
    - 75 kg

    B. 4 rounds of:
    10 Double DB OHS or narrow grip OHS - 15 lbs
    20+20 s. Side plank hold

    4.Mobility

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 1 x 9
    - MU 9 x 2
    - MU x 27

    2.Gymnastics capacity
    5 rounds for time > EMOM10
    1) 10 Chest to bar > butterfly pull ups
    2) 5 Devil's press 2 x 15 kg

    3.Pulling & pushing
    8-6-4-2 Deficit kipping HSPU
    *After each set do 1-2 rope climbs - not done
    - No deficit on 8 and 6
    - 5 kg deficit on 4 and 2

    4.Mobility

  • Row + Burpees Workout

    Mobility:
    Sidelying External Rotation x 20 each side (2sec pause at top)
    Bentover Scaption x 20 (2sec pause at top)

    Strength:
    * Strict Press 5-5-5-5-12

    WOD:
    For time:
    * 2000m Row
    * 50 Burpees

  • Frida's Workout #12 Workout

    50s on, 10s off, 5 Rounds
    5 exercises, 30 mins

    Squat
    Romanian Deadlift
    Calf raises
    Glute bridge hold
    Bulgarian Split squat (each side)

  • Track (Hurdle Drills, Running) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    1000m Run - 03:41:34
    1x20 Knees to Elbows
    3x5 Strict T2B
    Static Stretching (Cooldown)

  • Gymnastics + conditioning Workout

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 10 x 1
    - MU 9 x 2
    - MU x 28

    2.Aerobic work
    Week 2, for 45-90 min: - 65 min
    Bike at HR 110-115
    Every 10 min do:
    7 strict pull ups
    14 push ups
    - 5 sets of pull ups + push ups
    - Avg. HR 124
    - Avg. pace 2.33/1000 m