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

    150 min

    1.Skill, own
    A. BMU practice for 15 min
    - 1 2 2 2 3 = 10 reps
    B. Bfly pull up practice for 15 min
    - Progressions
    - Attempts

    2.Hard routine
    A. E2MOM, 5 sets: Power snatch + OHS
    30 35 40 42.5 45 kg

    B. E2MOM, 8 sets: Snatch
    Sets 1 & 2: 3 reps @ 60-65 %
    Sets 3 & 4: 2 reps @ 70-75 %
    Sets 5 & 6: 1 reps @ 80-85 %
    Sets 7 & 8: 1 reps @ 90-95 %

    C.Conditioning, 3 RFT:
    25 pull up
    15 HSPU
    30 m (15 + 15 m) single arm OH walking lunge @ 25 lbs DB
    Result: 16.28

    3.Gymnastics from JG scaled competitor 5.5.2018
    A. 3 rounds:
    - 10 scap pull ups
    - 10 scap push ups
    - 7 ring rows w/ 3 sec. negative
    - 30 s. floor plance lean w. ext rot.

    B. 3 rounds:
    - 25 supine leg raises
    - 26 supine side to side leg raises
    - 75 side raises on each side (25 arms, 25 legs, 25 both)

  • Jacked gymnastics + CF JKL wod Workout

    130 min

    1.JG SC 2.5 & 4.5.2018
    A. 3 rounds:
    - 20 reps each LYTP
    - 20 palm push ups
    - 20 extensor push ups

    B. Practice 10 min of forearm assisted HS hold

    C. 2 rounds:
    - 20 wall facing HS shoulder shrugs
    - 20 alternating wf. shoulder taps
    - 20 s. wf. HS hold

    D. 3 rounds:
    - 20 - 60 s. rings closed tuck front lever - 30 s.
    - 10 ring support swings
    - 10 bottom of dip swings
    - 8 winging pull ups
    - 30 s. UB L-sit hold
    - 20 hollow rock
    -20 supermans

    2.CF JKL WOD 4.5.2018

  • Aerobic work Workout

    30 min row
    6040 m, 2.29.0/500 m
    131/144

  • Jacked gymnastics + conditioning Workout

    90 min

    1.Skill
    A. HSW practice for 15 min

    2.JG SC 1.5.2018
    A. 3 sets:
    - 3-8 UB horizontal box assisted strict muscle up - 4 5 6

    B. Complete:
    - 5 x 5 ring swings
    - 3 x 2 ring swing + 1 hips to rings
    - 3 x (3 x 1 inverted kip to bottom of dip)

    C. JG mobility

    3.Conditioning
    A. For time:
    35 - 25 - 15 cal row
    30 - 20 - 10 HSPU > abmat + 10 kg plates
    30 - 20 - 10 T2B
    Result: 17.10

  • Strength Strength

    100 min

    1.Rehab/squat warm up
    A. 1 round of:
    - Monster walk 20/s.
    - Bird dog 20
    - G.med. w/band 20
    - Dead bug 20
    - Single leg KB DL 12/s x 12 kg

    2.Strength
    A. Back squat, 5 x 6 AHAFA

    B. From JG 30.4.2018:
    Strict weighted chin up, 10 x 3
    10 15 15 15 15 / 15 15 15 15 15 kg

    C. Hip thrust
    10x60 10x65 10x65 10x65 10x65 kg

    D1. Hamstring machine
    3x10x35 kg
    D2. Abduction
    3x12x55 kg

  • Jacked gymnastics seminar Workout

    Day 2

    Morning: 75 min
    A. Butterfly pull up progressions
    B. Bar muscle up progressions

    Afternoon: 75 min
    A. Warm up & foundational development - 3 rounds:
    - 20 LYTP
    - 5 TGU/arm
    - 10 + 10 weighted shoulder dislocates
    - 10 jefferson curl
    - 45 s. ring support hold

    B. Strict HSPU lactate/local interference
    - 2 x (30 s. max strict HSPU on box, 60 s. press w/stick)
    - 4 x (30 s. max push ups, 60 s. french press w/stick)

    C. Core conditioning, 2 rounds:
    - Planche sequence x 60 sec
    - Hollow rock x 20
    - Superman x 20
    - 20 pike compressions
    - 40 supine heel touches

    D. Mobility tests

  • Jacked gymnastics Workout

    105 min

    1.JG SC 25.4.2018
    A. 3 rounds:
    - 8 headstand tuck press
    - 5 kip swing + 5 straight leg TTB
    - 12 box assisted butterfly pull up
    - 2 - 5 UB horizontal box assisted strict muscle up - 2 2 3

    B. HSW practice for 15 min

    C. 3 rounds:
    - 1 strict MU
    - 1 kipping MU no dip
    - 1 kipping MU
    - 3 ring swings
    - 1 hips to rings
    - 1 kipping MU

    D. Mobility for 10 min

  • Aerobic work + mobility Workout

    70 min

    A. 20 min row
    2.27.5/500 m, NB only
    120/133

    B. Mobility work for 50 min

  • Aerobic work + mobility Workout

    80 min

    A. Aerobic work for 40 min
    4 x 10 min crosstrainer, row, crosstrainer, row

    B. Mobility work for 40 min

  • Rest day Workout

    70 min walking
    Avg. HR 92

    Total workouts of the week 12 hours, x 9
    Mertcon: ma, ke, pe, la
    Aer: pe, su, 20 + 70 = 90 min
    Squat: -

    Gymnastics:
    C2B 65
    Pull up -
    T2B 25
    HSPU 35

    MU ma 9
    BMU ke 7
    Bfly -
    HSW ma, ti, ke, pe

    Sleep 2/7, avg. 22:40