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 + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 35
    - BCTB x 45 (singles)

    2.Front squat
    Front squat
    - 6x3 @ RPE 7-8

    3.Metcon
    4 rounds, faster each round:
    8 Burpee box jumps 24''
    12 Deadlifts 60 kg
    15 Cal Run
    - Rest 90 s. between rounds, go faster each round
    - Times: 2.30, 2.21, 2.16, 2.18

    4.Accessory
    5 sets:
    8+8 Wall supported Single leg RDL - 15 kg
    15 s. hollow hole + 15 hollow rock

  • Partner WOD Workout

    Warmup
    3 rounds
    10 squats
    10 dubs
    10 RKBS (light weight)

    15 minutes to warmup hang power cleans and prepare equipment.

    Team WOD
    Teams of 2, both people work at the same time. For example, first 4 Min AMRAP, one person Rows and one person jumps rope. Switch as needed.

    6 Minute AMRAP
    Calorie Row
    Box jumps 24/20
    – 2 Minute Rest –

    6 Minute AMRAP
    Wall Ball Shots (20/14#)
    Burpees
    – 2 Minute Rest –

    6 Minute AMRAP
    Double unders
    American Kettle Bell Swings (53/35#)
    – 2 Minute Rest –

    6 Minute AMRAP
    Hang Power Cleans (135/95#)
    150 Meter Run

    Score is total reps

  • 9/23/20 Workout

    Warm up(8)
    2 rds
    20 jax
    10 plank taps
    20 heels to rear
    10 side lunge

    GRT(24)
    row, run, walk, cardio of choice

    Finisher
    30 alt sit ups
    1:00 butterfly stretch

  • Warm up Workout

    • 1 rnd:
      400m Run
      4+4 Spider lunge +twist
      4+4 Up&down dog
      8+8 Active shoulders + Kipping swings

    • Run 200m

    • Mobility...

    • 2 rds:
      4-6 Thruster w/db's
      4-6 Pull ups/C2B

  • Heavy bike&core Workout

    A.
    20min Bike erg (85-90% effort)

    B.
    3 sets:
    40s ON / 40s OFF
    1. Burpee over parallettes
    2. KBS
    3. Slamball
    4. Alt V-ups
    5. Assault/Xebex
    6. DU

    C.
    Tabata:
    Cyclist crunch / Toe touches

  • Back squats and GHD sit-ups Workout

    For time:

    ♀ 155 lb. ♂ 225 lb.

  • 260720 Workout

    994 single unders

    After 100 do: (switch each time)
    18 Wall Ball
    Or
    18 full KB swing (heavy)

  • 14.1.2025 BMu Drills Workout

    Gymnastics volume accumulation

    Bar MU drills – 2 Rounds of:

    3 Supine kipping pull-ups (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snaps to the bar
    3 Jumping bar muscle-ups with hip snaps (to work on timing)

    (Rest as needed b/t each drill)
    Rest 90-seconds between each round

  • Run, snatch and burpees Workout

    20min amrap

    400m run
    10 hang power snatch 40kg
    10 bar facing burpee

  • 7/13/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    WRK(28)
    WRK 5:00 REST 2:00 x4
    20 single arm db hang to overhead
    10 shuttle drops(10 yd shuttle w/body builder)
    20 sit ups

    Finisher
    50 round the world
    1:00 samson per