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 + conditioning Workout

    120 min

    1.Skill: HSW practice for 20 min

    2.Butterfly Technique E2
    Complete:
    - 3 x 8 kip swings
    - 3 x 5 kip swings with re-grip
    - 3 x 5 winging pull-ups (use bands if needed)
    - 2 x 10 box assisted butterfly pull-ups
    - 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
    + singles attempts

    3.Conditioning from TTP Engine week 3
    A. Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    B. Main set
    A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ active recovery (easy pedal/row/ski)
    Rest. 2 minutes between sets of intervals

    Total cal: 54, 54
    Total m row: 893, 892; 1.57.5, 1.57.7
    170/185

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Aerobic work Workout

    Walking for 50 min
    112/142

    Aamulla lihashuolto JH 60 min.

  • Skill & strength & conditioning Workout

    135 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 15 min

    2.SPP (skill/conditioning)
    A. EMOM for 25 min, 5 rounds
    1) 2 BMU
    2) 8 pistols
    3) 8 T2B
    4) 2 rope climb
    5) 45 sec recovery pace AB
    150/167

    3.Strength
    A. 4 x 3 deficit HSPU @ 10 kg plates

    B. Strict HSPU from 24" box, 3 x AMAP, rest 90 sec bs.
    8 8 8

    C. 3 rounds:
    C1. DB push press, 8/side
    25 30 30 lbs
    C2. Bicep curl w/barbell, 10 reps
    5 7.5 7.5 kg
    C3. Strict press w/band, black
    10 10 12

    D. 3 rounds:
    D1. KB bottom up press
    6*6 2*12*4 kg
    D2. Bicep curl w/hammer grip
    20*15 16*20 16*20 lbs
    D3. Side lateral raise
    2*12*2.5 8*2.5 kg

    4.5 min AB + mob.

  • Skill & strength & conditioning Strength

    120 min

    1.Skill: HSW practice for 20 min

    2.Strength
    A. Front squat

    B. 4 sets of:
    B1. Quads machine
    12*20 12*22.5 12*25 12*25 kg
    B2. Hamstring machine
    12*5 3*8*7.5

    C. 6 rounds:
    15 hollow rocks
    15 arch rocks
    15 seated pike leg raises > 12
    60" rest

    3.Conditioning
    Row for 30 min PK1/PK2, NB/MB
    Total 6154 meters
    2.26.2/500 m
    146/157

  • Front squat 1-6-1-6-1-6 Strength

    Front squat 1-6-1-6-1-6
    1 rep with 3s pause at the bottom
    2 min rest between sets

  • Skill & strength & conditioning Workout

    Aamu: 30 min walking
    Including a breath ladder up to 9 for 10 min
    101/124

    Ilta: 90 min

    1.Skill: HSW practice for 20 min

    S.Strength
    A. 3 sets of:
    A1. Quads machine
    12*17.5 2*12*20 kg
    A2. Hamstring machine
    3*10*5 kg

    3.Conditioning
    A. EMOM for 30 min
    1) rope climb + 10 air squat
    2) 200 m row
    3) 200 m row
    4) 12 alternating reverse lunges w/DBs / 20 lbs
    5) 20 hollow rock
    6) 6 cal AB

    152/169

    4.5 min AB + mob.

  • Skill & conditioning Workout

    90 min

    1.Skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 15 min

    2.Conditioning from TTP Engine week 2
    A.Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed),

    B.Main set
    A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ Rest
    Rest. 2 minutes between sets of intervals
    Total cal/set: 53, 53, 52, 52
    HR 171/185

    3.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Aerobic work + mobility Workout

    70 min

    A. Nordic walking for 40 min

    B. Mobility work for 30 min
    Hip recovery flow

  • Conditioning + strength Workout

    Aamu: 30 min walking
    Including a breath ladder up to 8 for 10 min
    107/138

    Iltapäivä: 110 min

    1.Strength
    A. Strict HSPU isometric hold - 3x3-6 sec

    2.SPP (skill/conditioning)
    A. EMOM for 20 min, 4 rounds:
    1) 8 HSPU
    2) 8 C2B
    3) 8 Pistols
    4) 8 T2B
    5) 8 cal AB
    All movements UB

    3.Strength
    A. 3 sets of:
    A1. Bulgarian split squat 8 reps/side
    3*20 lbs
    A2. 20 sec hollow hold + 20 hollow rock

    B. 3 sets of:
    B1. Quads machine
    3*12*15 kg
    B2. Hamstring machine
    3*10*7.5 kg

    C. 3 sets of:
    C1. Strict seated DB press @21X1, 8+ reps/side
    15 15 14*15 lbs
    C2. Bicep curl
    12*20 10*20 10*20 lbs

    D. 3 sets of:
    D1. KB bottom up press
    12/s*4 kg
    D2. Side lateral raise
    12/s*2.5 kg
    D3. Bicep curl w/hammer grip
    10/s*15 lbs

    4.5 min AB + mob.

  • TTP running + Jacked gymnastics Workout

    Aamupäivä: 60 min

    A.WU for 30 min

    B. Main set:
    Run 1000/800/600/400/200 m, rest 60" b. reps, increase pace in every rep
    Times: 4.40, 3.39, 2.41, 1.42, 48 s.
    172/185

    C. 10 min walking

    Ilta: 90 min

    1.Skill: BMU practice for 30 min
    10 BMU

    2.Butterfly Technique E1
    Complete:
    - 3 x 8 kip swings
    - 3 x 5 kip swings with re-grip
    - 3 x 5 winging pull-ups (use bands if needed)
    - 3 x 10 box assisted butterfly pull-ups
    - 4 x 10 single leg box assisted butterfly pull-ups

    3.Skill: HSW practice for 15 min

    4.5 min AB + mob.