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 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

  • Hertsikan vahvin Workout

    Kilpailupäivä 2, 80 + 45 + 70 min

    Event #3: Pakarapumppi-intervalli
    3 x 2 minutes on, 1 min rest:
    15 burpee deadlifts 2x22,5kg/2x35lbs
    Max reps reverse lunges
    Result: 129 reps, #4

    Event #4: Vahvin A
    6 minuuttia aikaa etsiä raskain paino tankokompleksiin:
    Squat clean
    Shoulder to overhead
    Hang squat clean
    Shoulder to overhead
    Result: 60 kg, #12

    Event #5: Vahvin B
    Maksimi aika maastavetopitoa 100kg/70kg
    Result: 57 sek., #11

    Event #6: Loppuhuipennus
    For time:
    Buy-in 30/22 cal assault bike
    12 - 9 - 6
    Thrusters 60/42,5
    C2B
    High Box Jumps 75cm/60cm
    Cash-out 30/22cal assault bike
    Result: 10.48, #7

    Final placement 8./14.

  • Hertsikan vahvin Workout

    Kilpailupäivä 1, 130 min

    Event #1, "Kolme ärrää"
    For time:
    500 m row
    50 DU
    5 rope climbs
    50 DU
    500 m row
    Time cap 8 minutes
    Result: 6.25, #1 :)

    Event #2, "Upside down sprintti"
    For time:
    45m overhead carry 2 x 24kg/16kg
    15m handstand walk
    45m overhead carry 2 x 24kg/16kg
    Time cap 5 minutes
    Result: 10m handstand walk, #11

  • Conditioning / competition prep. Workout

    90 min

    1.Skill
    A. HSW practice for 15 min

    2.Conditioning
    A. EMOM10
    1) 1 BMU + 4 kipping HSPU
    2) 8 cal AB

    B. EMOM10
    1) 5 TTB + 15 DU
    2) 10 cal row

    3.Mobility work for 30 min

  • Gymnastics + weightlifting Strength

    100 min

    1.JG 18.4.2018
    A. 3 rounds:
    - 10 pronated shoulder dislocates
    - 10 supinated shoulder dislocates
    - 10 shoulder flexion pulses with bar
    - 20 palm push ups
    - 20 extensor push ups

    B. HSW practice for 20 min

    C. EMOM9, 3 rounds:
    1) 5 HSPU
    2) 5 C2B
    3) 15 air squat

    2.Weightlifting
    A. Snatch
    A1. 2 x 1 @ 70%, rest as needed b/t sets - 40 40
    A2. 2 x 1 @ 75%, rest as needed b/t sets - 42.5 42.5
    A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 45 47.5 47.5

    B. Clean and Jerk
    B1. 2 x 1 @ 70%, rest as needed b/t sets - 47.5 47.5
    B2. 2 x 1 @ 75%, rest as needed b/t sets - 50 50
    B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 52.5 55

  • Jacked gymnastics + conditioning Workout

    130 min

    1.JG 16.4.2018
    A. Complete:
    - 3 sets of 8 UB TGU/arm
    - 5 rounds of gymnastic swimming

    B. 3 rounds:
    - 5 ring swings
    - 20 hollow rock
    - 20 arch rock

    2.Skill
    A. HSW practice for 25 min
    B. RMU practice for 30 min
    - Progressions
    - MU 9 x 1 reps

    3.Conditioning
    A. EMOM25, 5 rounds of:
    1) 1 min max cal AB - 5x12
    2) 1 min max cal row - 5x13
    3) 1 min max cal run 5x14
    2 min rest