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

  • Jacked gymnastics + TTP Engine week 6 Workout

    110 min

    1.Jacked gymnastics workout/skillwork
    Strict Ring Muscle-up Conditioning
    Complete exercises marked with 'A' as a circuit.
    A. Floor Assisted Strict Ring Muscle-up (5 x 5)
    A. Box Assisted Strict Ring Muscle-up (5 x 3)
    A. Chest to Ring Hold (6 x 50% of your max hold, rest as needed)
    6 x 15 sec.

    2.12 min EMOM:
    1) HS hold nose to wall 30 sec
    2) Hollow hold 30 sec
    3) L-sit on parallettes 15 15 12 10 sec

    3.Conditioning from TTP Engine week 6
    A. 10-minute Row, AB or ski erg @ RPE 3-4 (see notes)

    B. “The 10-by-1” intervals
    Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
    3 sets of 5 x 1 minute work @ RPE 5→9 (see notes) : 1 minute @ RPE 1
    Rest 3-5 minutes between sets

    Total AB calories per set: 85, 85, 88

    C. 10- minute Row, AB or ski erg @ RPE 1-2 (see notes)

    4.Cool down
    A. Lunge or Thoracic Flow

  • Aerobic work + mobility Workout

    70 min

    A. Aerobic work for 40 min - walking
    Including a 20 min breath ladder up to 7
    B. Hip recovery flow

  • Aerobic work + mobility Workout

    80 min

    A. Aerobic work for 50 min - easy AB
    Avg. rpm 47, 331 cal
    129/145

    B. Hip recovery flow for 30 min

  • TTP Engine running & Jacked gymnastics Workout

    Aamupäivä: 70 min

    A. WU for 30 min

    B. Main set
    3 x 1000 m run, rest 2 min b. reps, each set faster than the previous one.
    3 x 200 m run, rest 1 min b. reps, each set faster than the previous one.

    Times: 4.33, 4.27, 4.23 = 27.5, 27.0, 26.5 s/100 m
    0.47, 0.45, 0.44 = 23.5, 22.5, 22.0 s/100 m
    165/189

    C. Cool down: 10 min walking

    Ilta: 90 min
    Jacked gymnastics workout: Ring Muscle-ups
    Ring Swings (5 x 5)
    Ring Swings + Hips to Rings (5 x (1+1+1+1))
    Ring Muscle-up Pull & Transition Drill (5 x (3+3))

    Handstand Skill & Endurance
    Pike Handstand Walk Around Box (5 Minute AMRAP)

    3 sets for quality: 25 sec hollow hold into 15 hollow rock

  • Back squat Strength

    3+2+1+1 (80%, 85%, 90%, 90+%)

  • 12 min AMRAP Workout

    400m row
    100 du's
    12 power cleans @ 85kg

  • Dumbell row Strength

    4 x 6 tempo (3s lowering)

  • Block Clean 2x2x(1+1) 2x(1+1) Strength

    Block Clean, off the knee. pull+rep

  • Weightlifting I. Strength

    3 Position Squat Snatch
    - daily max 15 mins
    - high hang , hang , floor

  • Partner workout // 2 minute amraps with d-ball carry Workout

    Each section is a 2 minute amrap followed by a 20m D-Ball 60kg carry - 1 minute break between rounds.

    Partner workout - YGIG

    SCORE IS TOTAL AMOUNT OF REPS PERFORMED