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

  • Hard routine + strength Strength

    135 + 50 min

    1.BFLY
    - 40 reps

    2.Squat clean ladder
    - 55 65 70 72.5 75 77.5 80 kg
    - 50 s. time to lift, 10 s. transition
    - Tie brake: max lifts with heaviest weight / jumps over the bar
    - Result: 65 kg + 49 jumps (over 70 kg bar)

    3.Conditioning
    A. FT:
    50 cal ski
    40 pistol squat
    30 wall ball @ 20 lbs
    20 single arm STOH w/DB - 35 lbs
    8 RMU
    50 cal ski
    Time: -

    B. 15 min easy bike

    4.MU
    - 7 reps
    - Total of 15 MU

    5.Strength accessory
    A. 3 sets:
    - 12 low cable pulley - 40 40 40 kg
    - 8 side lat raise - 10 10 10 lb

    B. 3 sets:
    - 10 3-point row - 30 35 35 lb
    - 8 bicep curl & press - 20 20 20 lb

    C. 3 sets:
    - 8 cuban press - 1.5 kg
    - 8 supinated straight arm raise - 1.5 kg
    - 10 s. active hang + 10 s. passive hang

    D. EMOM7: abs

    E. 3 sets:
    - 3x7 bicep curl - 13 kg

  • Gymnastics + conditioning + strength Strength

    130 min
    Warm up 15 min

    1.HSW
    - 22 m.

    2.BFLY
    - Box drills
    - BFLY 5 x 8 reps
    - BCTB singles 5 x 1 reps

    3.CTB
    A. E90S for 5 rounds: KCTB
    - 5 5 5 4 3
    - Total of 22 CTB

    4.Conditioning
    A. E3MOM21:
    1-3 Rope climbs
    12 Cal run
    - Fast on the run!
    Ropes: 2 2 2 2 3 3 3
    Times: 1.35 1.32 1.25 1.24 1.46 1.40 1.41

    5.Strength accessory
    A. 4 sets:
    - Wide grip lat pulldown x 15 - 20 20 20 20 kg
    - DB Bench x 10 - 25 25 25 25 lbs
    - Rest 60-90 s. between sets

  • 4 kierrosta sykkeitä Workout

    4 rounds:

    6 chest to bar
    8 db snatch 25/16kg
    10 db squat 25/16kg
    12 hr push-up
    14 cal ergo

    2 min rest between rounds

  • C. Body armor Workout

    2x

    20 barbell godmornings 40kg
    15 DB bench press 27.5kg's
    10 DB row L/R 27.5kg

  • Total workouts of the week Workout

    Total workouts of the week 13 hours, x 7
    Rest day

    Metcon: ti, ke, la
    Aer: to - 60 min
    Squat: -
    BB: ma, ke, la

    Gymnastics
    Pull up -
    CTB - 25
    TTB - 60
    HSPU - 60

    MU - 54
    BMU - 19
    Bfly - 140
    Bfly CTB -
    HSW - 73 m.

    Recovery
    Sleep 3/7
    Avg. 7 h 45 min
    Avg. 39

  • Weightlifting + gymnastics + conditioning Strength

    145 min

    1.WL
    A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
    - 25 30 35

    B. Clean and jerk – 12 to 15 total sets
    Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
    - 50 50 52.5 52.5 55 55

    C. Once the weight gets too heavy for the complex move to:
    Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
    - 57.5 60 62.5 62.5 65 65 65

    2.BMU
    - 5 x 3

    3.Conditioning
    4 sets of intervals (A1 – A2 – A3 – A4)
    A1. 8-minute AMRAP
    16/12 (cal) row
    64 Double-unders > 40
    2 rope climb
    Reps: 3 rounds

    Rest 3-minutes before A2

    A2. 7-minute AMRAP
    7 Bar-facing burpees
    7 Power clean and jerk @ 52.5/35kg > 30
    7m OH walking lunges @ 52.5/35kg > 30
    Reps: 3 rounds + 14 reps

    Rest 3-minutes before A3

    A3. 6-minute AMRAP
    12/9 (cal) row
    6 Bar muscle-ups > CTB
    30 Double-unders
    Reps: 3 rounds + 1 cal row

    Rest 3-minutes before A4

    A4. not done

  • Weightlifting + gymnastics + conditioning + strength Strength

    170 min
    Warm up 15 min

    1.HSW
    - 20 m.

    2.Snatch + Overhead squat
    Build to heavy 2+2 for the day

    3.BMU
    - 3x1 + 2x2

    4.BFLY
    - 45 reps

    5.Conditioning
    A. EMOM24 (4 rounds)
    1) 3 BMU
    2) 10 m. walking lunges w/DBs - 2x35 lbs
    3) 10 bfly pull up
    4) 8 thrusters - 30 kg
    5) 8 HSPU
    6) 10 cal bike

    6.Strength accessory
    A. 4 sets:
    - 10 low cable pulley - 35 40 45 45 kg
    - 8 side lat. raise - 10 10 10 10 lbs

    B. 3 sets:
    - 20 GHD sit ups to parallel

    C. 4 sets:
    8+8 bicep curls- 20 25 25 25 lbs
    10 push ups
    20 pike leg lifts

    D. 3 sets:
    6-10 Behind the neck presses 10 kg - 10 10 10
    6+6 Single arm KB Upright rows - 6 6 6 kg
    10+10+10 Gymnastics swimming

  • Snatch Strength

    Snatch
    15x Every :20sec - 1 Snatch @60-75%
    10x Every :45sec – 1 Snatch @75-80%
    EMOM 7 - 1 Snatch @80-90%

  • Gymnastics + strength Strength

    120 min
    Warm up 15 min

    1.HSW
    - 15 m.

    2.MU
    - Skill drills
    - MU 4 x 1 + 5 x 2
    - Total of 14 MU

    3.Strict HSPU Strength work
    4 sets:
    - Max effort Strict pike HSPU (Weighted vest)
    - Rest as needed
    - 3 kg: 6 reps, 4 kg: 8 reps, 5 kg: 6 reps 7 reps

    4.Shoulder press
    A. 10 RM
    - Max 3 sets

    B. 4x8 @ 10 RM
    - Rest as needed-
    - Reps: 8 8 8 7

    5.Accessory strength
    A. 4 sets
    - Supinated Bent over row 4x6 - 45 45 47.5 47.5 kg
    - Hollow rocks 4x20
    - Alternate movements, rest 60 s. between sets

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 50 min
    2 min run/1 min walk
    HR 132/155
    7.65 km

    PM: 130 min
    Warm up for 15 min
    - 30 BFLY

    1.HSW
    - 8 m.

    2.Ring MU practice
    - Skill drills
    - MU 13 x 1
    - MU + HTR 5 x 1+1
    - Total of 18 MU

    3.Ring muscle up accessory - not done

    4.Squat clean
    Build to technical 3 for the day

    5.Accessory - not done
    A. 3 sets:
    10 Ring face pulls
    10 Bird dogs