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

  • Strength work Workout

    STRENGTH

    4-5 rounds, rest as needed

    1) 5+5 Banded Press in Split (alternate legs)
    2) 10 Prone KB Row
    3) 6+6 Double KB Front Rack Box Step-Up

    RPE 4

  • 3-4 rounds for quality Workout

    GYMNASTIC STRENGTH
    3-4 rounds for quality (rest as needed between rounds)

    Unbroken set of: A Strict Muscle-Up + B Kipping Muscle-Up + C Ring Dip + D Toes through Rings

    RPE 4 to 4+

    A= n, B= n+1, C=n+2, B=n+3
    Add one more rep on each movement. Pick a rep scheme that fits your fitness level.

    (example: 2 strict MU + 3 Kipping Muscle-Up + 4 Ring Dip + 5 Toes through Rings)

    Tailoring options:
    Ring MU→ Bar MU
    Strict MU→ Jumping MU
    Kipping MU→ MU Transition with a band
    Ring Dip→ Banded Ring Dip
    Toes through Rings→ High knees
    (You may need to use 2 sets or rings if tailoring the workout. But move fast between high/low rings, almost unbroken)

  • EMOM x12 (4 rounds) Workout

    GYMNASTIC CONDITIONING

    EMOM x12 (4 rounds)

    1) 8-15 TTB
    2) 5-12 HSPU
    3) 8-12 Up&Down

    RPE 3+ to 4

    Tailoring Options:

    TTB→ High Knees
    HSPU→ HSPU on a box

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    2-3 rounds, rest as needed between

    1) 10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold
    2) 10-20 Bar Hanging Hip Touches

    RPE 3 to 3+

  • Strength work Strength

    STRENGTH

    4 rounds, rest 1-2min between movements

    1) 8 Bench Press
    2) 3 Weighted Pull-Up
    3) 5+5 Double KB Front Rack Box Step-Up

    RPE 4 to 4+

    Try to add 5-10% compared to last week.

  • Front Squat 3x6 Strength

    STRENGTH

    Front Squat 3x6, RPE 3+ to 4

    Try to add 5-10% compared to last week

  • Strength work Strength

    STRENGTH

    4 rounds, rest as needed

    1) 6 Bench Press
    2) 10+10 Meadows Row or DB Row
    3) 5-10 Strict TTB

    RPE 4 to 4+

  • E2MOMx10-16  Workout

    CONDITIONING

    E2MOMx10-16 
    Alternate between A&B 
    5 to 8 round each, go by feel (20-32min total)

    A: 
    3 Muscle-Up
    6 HSPU
    9 KBS @32/24kg
    Rest the remaining time from 2min

    B: 
    5 C2B
    10 Push-Up
    15 Air Squat
    Rest the remaining time from 2min

    RPE 4

    Target: unbroken sets. Badasses go every 60-90sec. 

    Tailoring Options:

    Decrease the reps scheme: 2 MU, 4 HSPU, 7 KBS, 3 C2B, 7 Push-Up, 12 Air Squat
    MU→ jumping MU video
    HSPU→ HSPU feet on a Box
    KBS→ decrease loading
    C2B→ Pull-Up
    Push-Up→ decrease rep scheme or elevated Push-Up

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    Aerobic exercise of your choice

  • Optional accessory Workout

    Optional Accessory

    STRENGTH, upper body volume

    2-3 superset, no rest between movements, but rest as needed between rounds.

    1) 15 Biceps Curl (DB or BB)
    2) 15 French Press (DB or BB)
    3) 15+15 Single Arm Lateral Raise

    RPE 3

    Feel the Pump!