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

  • Cardio country Workout

    5 ROUNDS (37,5 minutes)

    ONE ROUND IS each station following:

    • 1 minute on
    • 30 seconds off to rest and change station

    STATIONS

    • Ski-erg (cals)
    • Assault Bike (cals)
    • Row (cals)
    • Burpees to Pullup bar (reps)
    • Double unders (reps)

    SCORE IS YOUR TOTAL PERFORMED REPS AND CALS

  • Running + Jacked gymnastics + strength Strength

    Morning: 65 min
    1.Warm up
    A. Run/walk for 8 min
    B. Running drills: 3 x 20 m high knees + butt kicks
    C. 2 x 100 m @ workout pace

    2.Main set
    A. 8x400m @ 1:35-1:40 pace
    Rest 1:30 between sets
    Times: 1.40, 1.39, 1.38, 1.38, 1.37, 1.34, 1.35, 1.32

    3.Cool down
    A. Walk for 15 min

    Afternoon 1: 95 min
    1.Own skill
    A. RMU practice for 35 min
    - Ring swings 4 x 5
    - Hips to rings 5 x 1
    - Jump turn 2 x 5
    - Partner assisted muscle up 5 x 1
    B. HSW practice for 10 min

    2.JG PP 20.8.2018
    A. Turkish Get-up
    10-8-6-4-3 unbroken sets on each arm. 2 minutes rest between sets. Ascending weight.
    Weight: 8, 10, 12, 16 (4+3 reps), 16 kg

    B. FD
    2 rounds:
    - 20 LYTP's
    - 20 scap pull-ups
    - 20 scap push-ups
    - 30s left side plank
    - 30s right side plank

    C. Core
    3 rounds:
    - 20 hollow rocks
    - 20 arch rocks
    - 20 supine leg raises
    - 40 supine heel touches
    - 90s rest

    Afternoon 2: 90 min
    1.Strength
    A. Back squat
    5x5 @ 82-83%
    3 Broad jumps after each set
    Rest AS NEEDED!

    2.Accessory
    A. 4 sets of:
    12 DB box step ups 20'' (heavy) - 30 25 25 25 lbs
    40m Double KB Front rack carry - 2 x 20 kg
    60s GHD Back extension hold
    Rest 60s

  • 11-24-12 Jamie Workout

    Metcon:

    8 Rnds: 10 Thrusters (95lbs), 10 Bar facing Burpees, 10 Pullups, 50 DUs (note: should be 10 Rnds)

    Time: 50:30

  • Nordic Hamstring Curls 10r Workout

    Nordic Hamstring Curls
    10 reps

  • Cardio row & bike Workout

    1000 m row
    13km bike

  • Back Squat 3-3-3-3-3 Workout

    Used the high bar position. I captured video of myself to ensure proper depth.

    1. 135
    2. 185
    3. 185
    4. 195
    5. 195

    Nursing a tender back, so I didn't take any chances for higher weight.

  • Ibex comp prep, strength - 2023-04-29 Workout

    3 Rounds Not for time:
    12 Bench Press @ bodyweight
    9 Strict Chin ups - use a band if needed
    9 Ring Dips

    Rest 2:00 between sets

  • Deadlift Strength

    Build to Heavy Single
    Then... 
    1 Set of Max Reps @ 80% Heavy Single

  • Metcon Workout

    • 15-20 Min Volume Accumulation of:
    Legless o Standard Rope Climb 2 reps
    Strict Handstand Push Ups (a pavimento oppure con Deficit) 4-8 reps
    Ring o Bar Muscle Ups oppure C2B o Pull Ups 50% max reps unbroken
    (se in una serie unbroken fai 10 Ring Muscle Ups in questo lavoro fai 5 reps a giro, idem se in una
    serie unbroken fai 30 C2B Pull Ups in questo lavoro fai 15 reps a giro ecc.)

  • Benprogram Workout

    Find Daily 3RM bsq
    EMOM10
    Odd: 2xbsq @100% of Daily 3RM
    Even: max s pullups

    10 min break

    E2MOM8
    16 backstep lunges @2x20kg kb frontrack
    Max pistols on box