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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 2, 130 min
    Upper body strength - 2
    Squat - 450 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 130
    BCTB -
    KCTB-
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 23.05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2840

  • 10.12.2021 Workout

    AMRAP 9

    15 TTB
    10 Deadlift 52,5/37,5kg
    5 Power Snatch 52,5/37,5kg

    Target 3 +

  • Metcon Workout

    4 rounds of:

    500m row
    12x AMSU
    8x Burped over rower

  • 19.4.2021 Workout

    AMRAP 13

    1 Power Clean 80/60kg
    3 Pull Ups
    5 HSPU

  • 19.4.2021 Strength

    Weighted Pull up

    5 - 4 - 3 - 2 - 1

    Sendoff 3:00

  • Death by.... Workout

    Emom
    1-2-3-4...

  • Clean work Workout

    5x3 Clean pull 105-110%
    3x3 Squat clean

    EMOM’10
    Clean pull
    Hang squat clean

    You should do the EMOM at the same weight as your best 3x squat clean.

  • 18.4.2021 Workout

    AMRAP 40

    50 KB Swing 32/24kg
    50 Double Unders
    50 Thrusters 20/15kg
    50 Calories Row
    50 One Arm Devils Press 22,5/15kg
    50 Sit Ups
    50 Pistols Squats

  • CONDITIONING Workout

    EMOM x36 (4 rounds):

    1) 200m Run
    2) 7 Power Clean
    3) rest
    4) 200m Run
    5) 7 Jerk
    6) rest
    7) 200m Run
    8) 7 C&J
    9) rest

    Overall RPE 3-4, heavy
    breathing but should be able to
    hold on a short conversation.

    Target: <50sec run, barbell work
    unbroken. Tailor the loading to
    hit the target. Add 5-10% loading
    compared to last week. If feeling
    strong and confident→ upscale
    the loading to fit your fitness
    level.

    Loadings:
    Rxd: 75/52,5kg
    Masters: 60/40kg
    Tailored: 45/35kg
    Tailoring Options:
    Decrease the loading.
    200m Run→ decrease the
    distance to 150 or 100m
    Run→ use a machine (around
    50sec work)

  • Gymnastics + weightlifting + conditioning Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Clean& jerk
    4 x 2 Clean + 1 Jerk
    x 75-80 %/ "1 rep in the tank"
    - 55 57.5 60 60

    3.Metcon
    A. 5 RFT
    10 butterfly pull up
    10 cal row
    Time: 7.52 (100 s/round)

    B. AMRAP5
    4 Hang squat clean 75/55 kg > 40 kg
    3 Push jerk
    2 Front squat
    *EMOM 5 cal AB > bike erg
    Reps: 4 rounds + 1 HSC
    Rest 5

    C. AMRAP5
    4 Hang squat clean 55/40 kg > 30 kg
    3 Push jerk

    2 Front squat

    *EMOM 5 cal AB > bike erg
    Reps: 5 rounds + 4 HSC