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 + conditioning Workout

    120 min
    Warm up for 15 min

    1.HSW
    - 15 m

    2.BMU practice
    - 1 2 2 2 3 3 3 4
    - 20 BMU

    3.Kipping chest to bar practice
    - 4 4 2

    4.E3MOM18:
    8 Chest to bar
    15 Cal row > bike
    Times: 1.40 1.40 1.36 1.35 1.34 1.33 1.30 1.27
    All sets 4+2+2
    HR 160/178

    5.Strength
    A. 5 sets:
    Lat pulldown x 10 - 35 35 35 35 35
    Deficit push ups x Max effort - 9 8 8 7 8
    - Rest 60-90 s. between sets

  • Rest day Workout

    Rest day @ wedding

  • Bike for 98 mins Workout

    Biking outside for 98 mins (42,7 km)

  • Deadlift Strength

    Deadlift

  • Bike for 100 mins Workout

    Biking outside for 100 mins (+23 degrees!)

  • C. Conditioning: "Hit and Run" Workout

    Pt. 1 (On the 0:00)
    3 Rounds:
    400 Meter Run
    12 Dumbbell Power Snatches @55
    21 Single Dumbbell Overhead Squat

    Pt. 2 (On the 15:00)
    3 Rounds:
    10 Dumbbell Burpee Box Step Overs @55's (24"/20")
    100 Meter Sandbag Carry (150/100)

    Pt. 3 (On the 30:00)
    For Time:
    200 Meter Sled Push (75% Bodyweight)

  • Pull up Strength

    Perform max reps of pull ups

  • A. Stamina Squats Strength

    Alternating On the Minute x 12 (6 Rounds):
    Minute 1 - 2 Front Squat
    Minute 2 4 Back Squats

    Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7

    Metcon: ti, ke, la
    Aer: 45 min
    Squat: -
    BB: ma, ke

    Gymnastics:
    Pull up -
    CTB - 60
    TTB -
    HSPU -

    MU - 55
    BMU - 49
    Bfly - 30
    Bfly CTB -
    HSW - 15 m.

    Recovery:
    Sleep 1/7
    Avg. 7 h 30 min
    Avg. 22:50
    Avg. EA n. 40 kcal/FFM

  • Gymnastics + strength Strength

    140 min
    Warm up 15 min

    1.MU
    - Skill drills
    - MU 2x1 + 6x2
    - MU + HTR 3x1
    - Total of 17 reps

    2.Butterfly pull ups
    - 30 reps

    3.Strict HSPU strength
    A. 5 sets:
    Max effort paused Pike HSPU (weighted vest)
    - Rest as needed-
    - 5 kg vest
    - 7 6 6 6 6

    4.Shoulder press
    A. 6RM
    - Max 2 sets

    B. 4x4
    - Rest as needed-

    5.Strength
    A. 5 sets:
    6 Pendlay rows - 40 40 45 45 45 kg
    12 DB Bicep curl and press - 15 15 15 15 15 lbs
    - Rest 60-90s between sets