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 Strength

    5 x 8

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Metcon: ma, ti, ke, la
    Aer: ke, 30 min
    Squat: 2975 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB 190
    HSPU 45

    MU ma, ke, pe 20
    BMU ke, la 38
    Bfly ti
    HSW ma, ti, ke, pe

    Sleep 4/7
    Avg. time asleep 8 h 3 min
    Avg. time to bed 22.35

  • LPS161109 Workout

    3RD FT

    Cash in 20 brps

    Séance yoga!!!!

  • smolov deadlift Strength

    day 10, 5x5 @ 85%

  • Gymnastics + conditioning Strength

    140 min
    Warm up EMOM12 + 16 m HSW
    1.Own skill
    A. MU practice for 50 min
    - Ring swing 3 x 5
    - Hips to rings 5 x 1
    - Turn with band 2 x 3
    - MU 12 x 1 :)

    2.Strength
    A. Deficit deadlift standing on 10 kg plate
    3x6 @ 40-60%

    3.Conditioning
    A. Every 2 minutes for 20 minutes:
    100 m row @ 90% effort
    Avg. paces
    1.47.4, 1.43.8, 1.42.0, 1.42.2, 1.41.0, 1.41.2, 1.41.5, 1.40.1, 1.38.2, 1.37.0

    B. Easy 10-15 k Bike
    Time: 36.44
    NB, 2.26.9/1000 m
    129/140

  • Back squat Strength

    3x83%
    1x87%
    3x83%
    1x89%
    3x83%
    1x91%

  • Wilska wod Workout

    3 person group + sandbag carry
    60cal assault bike, 60 box jump, 60 ring row, 60 wallball, 60m farmer walk 40kg/64kg, 60 russian twist, 60m lunge walk, 60 burpee, 60m sledge push 20kg/40kg, 60cal row

  • Jacked gymnastics + conditioning Workout

    70 min
    Warm up for 5 min
    1.JG PP 1.10.2018
    A. Turkish Get-up
    10 x 2, 60 s rest between sets. Same weight across. > 6 x 2 x 16 kg
    B. Hanging
    - Accumulate 60s of pronated passive hang
    - Accumulate 60s of pronated active hang
    - Accumulate 60s of supinated narrow grip passive hang
    C. LYTP
    - 3 x 15 reps of each variation (hold small plates in your hands) - 1 kg
    D. Supinated lateral dumbbell raises
    - 3 x 12 reps (increase weight from last week) - 2 kg
    E. Core Conditioning
    3 rounds:
    - 30s hollow rocks
    - 5s transition
    - 30s arch rocks
    - 60s rest

    2.Conditioning
    A. 3 sets:
    12 KB Front rack box step ups - 2 x 12 kg
    15+15 Side plank rotations h
    20+20 m One arm Overhead DB Carry (light) - 10 kg
    3 min Air runner 75%
    Time: 22.00
    128/164

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 6

    Metcon: ti, pe
    Aer: ma, to, pe, la 20+30+40+20 = 1 h 50 min
    Squat: 750 kg

    Gymnastics:
    CTB 15
    Pull up -
    TTB 15
    HSPU 15

    MU ma, ke, pe 32
    BMU ke 10
    Bfly ti
    HSW ma, ti, ke, pe

    Sleep 6/7
    Avg. time asleep 8 h 2 min
    Avg. time to bed 22.30

  • Red Raptor Workout

    RED RAPTOR (Time)
    5 ROUNDS
    -5 Thrusters
    -7 Hang Power Cleans
    -15 Box Jump 24"/20"
    1 MINUTE REST

    RX 95#/65#
    RX+ 135#/85#
    MASTERS
    RX 75#/55#
    RX+ 95#/65#