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

  • Bench press amrap Strength

    A: Bench press amrap @80%
    B: Pause on safety arms bench press 2x5
    C1: Strict chin ups 3set
    C2: Dips 3set
    D: SA DB press 3x8/arm
    E1: Preacher curls 3set
    E2: Forward leaning DB shoulder flys 3set

  • Gymnastics + weightlifting Strength

    130 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 30
    - BCTB x 25 (singles)

    2.WL
    A. Power clean
    2x82-85%
    2x87-90%
    1x92-94%
    1x95%
    1x90%
    2x75%
    - New set every 3 minutes

    B. Jerk: Build up to heavy 3 rep. Max 1 failed set!
    - 35 40 45 50 55 57.5 60 kg

    C. 2x3x70% of daily heavy
    - 42 kg
    - New set every 3 minutes

    3.Power output intervals
    - Not done

    4.Core
    Every 2 minutes x 3:
    15s One arm ring plank hold, R > 10
    15s One arm ring plank hold, L > 10
    5+5 Opposite toes/fingers strict toes to bar

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 28x1

    2.SHSPU
    6 sets of:
    - BOX HSPU (KNEELING) x 3, 5 s. down

    3.Metcon
    Every 3 minutes for 5 rounds:
    2-3 Rope climbs - 2
    Tornado Bike @ 80-85% effort - 28 28 28 28 31 cal

    4.Accessory
    A. Accumulate 30 Reverse snow angels
    B. Accumulate 30 Banded pull aparts
    C. Accumulate 30+30 World's greatest stretch

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.35 km, 7.05 min/km
    125/154

    PM: 145 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 25

    2.WL
    A. Power snatch
    - Find 1 RM

    B. Consistency work for snatch
    10 sets for quality:
    - 1 Power snatch + 1 TNG squat snatch x 65 % of today's max
    - 30 kg

    3.Back squat
    - 5x3x85-87 % + 4-6 Jumping lunges after each set
    - 77.5 kg

    4.Accessory
    4 rounds of:
    3 Jumps with empty barbell
    3 Snatch balance x 60 % snatch 1RM - 33 kg
    20+20 s Side plank

  • Gymnastics + strength + conditioning Workout

    160 min
    Warm up for 20 min

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

    2.Strength
    A. EMOM12
    1. 3 Pause Front squat - 60 kg
    2. 6 TNG push press - 42.5 kg
    3. Rest

    B. 3 supersets:
    5 Heavy sumo deadlift - 90 kg
    75s Wall facing HS hold
    2min Rest

    3.Metcon
    For time in teams of 2: - reps changed for 1 athlete
    12 Rope climb - 24 TTB
    12 Power cean & jerk 50 kg - 45 kg
    6 D-ball over shoulder - 22.5 kg
    12 Double DB burpee box step overs 2x15kg
    6 D-ball over shoulder
    12 Power clean & jerk
    30 cal Bike
    Time: 9.58

    4.Strength accessory
    3 sets:
    20 bicep curls - 15 kg
    20 hollow rock

  • Rest day Workout

    Rest day

    Sick 1.-4.9.2020

  • Extra Credit 09-08-2020 Workout

    Adductor Plank
    4 x 20s each. Rest 30s.
    +
    - World's Greatest Stretch x 30s per pose
    - Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

  • B2. No feet hight hang clean Workout

    4 sets of 2 @50-70%

  • Gymnastics + conditioning Workout

    145 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8 x 1
    - MU 11 x 2
    - MU x 30

    2.Gymnastics capacity
    A. AMRAP5
    5 Wall climb - 5 CTB
    30 DU - 7 cal bike
    Reps: 5 rounds

    Rest 2.5 minutes

    B. AMRAP5
    5 Toes to bar
    5 Double DB jerk 2x30/22.5kg - 15 kg
    5 DB squat 2x30/22.5kg - 15 kg
    Reps: 5 rounds + 5 TTB

    Rest 2.5 minutes

    C. AMRAP5
    5 Ring dip
    5 DB snatch 30/22.5kg - 20.5 kg
    5 DB squat 30/22.5kg - 20.5 kg
    Reps: 4 rounds

    3.Strict pulling & pushing
    A. Find max 3 REP deficit HSPU
    - Not done

    Rest 3 minutes

    B. For quality x 3 rounds:
    8 Seated DB strict press - 12.5 11.5 11.5 kg
    16 GHD sit up - to parallel

  • Hard routine Strength

    135 min
    Warm up for 15 min

    1.Strength
    4 sets:
    Deadlift 4x8 @ RPE 8 - 80 85 90 90 kg
    Bench press 4x8 @RPE 8 - 40 40 42.5 42.5 kg
    - Rest to full recovery, alternate movements

    2.Metcon
    Every minute on the minute for 30 minutes:
    1-2) Row @ 75-80% Pressure - 25 25 25 25 26 26 cal
    3-4) AMRAP of: 10 TTB + 10 DB Snatches 40 lbs + 14 Box jump overs
    5) Rest
    All sets: 1 round + 5 TTB

    3.Accessory
    4 sets:
    Seated DB Press 12 x 20 lbs
    DB Lateral raises 12 x 10 lbs
    Ring Body saw x 8