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

  • Rehab + JG + ATP Workout

    130 min

    1.Skill: HSW practice for 15 min

    2.Rehab: 2 rounds
    A1. Straight leg monster walk 15/s
    A2. Vaakaliike 20/s
    A3. Gmed. w/band 20/s
    A4. Plank hold 60 s

    3.Jacked gymnastics
    A.Strict HSPU Threshold
    6 rounds:
    - 20s max effort box assisted strict HSPU
    6 6 5 5 4 4
    - 40s recovery pace PVC strict press

    B.Grip Conditioning
    Complete:
    - 2 x (10s wrist flexion fist hold*, 20s rest)
    - 3 x (30s false grip hang on the rings, 30s rest)**
    - Accumulate 3 minutes in bottom of ring row hang in as few sets as possible, with a full grip (no fingertip hanging)
    4 x 45 sec
    - 2 x 10s wrist flexion fist hold

    4.ATP workout

  • Skills, Jacked gymnastics & aerobic work Workout

    130 min

    1.Skill
    A. BMU practice for 40 min
    - Progressions
    - BMU/BMU + hips to bar 10 x 1
    B. HSW practice for 10 min

    2.Jacked gymnastics
    A. 5 rounds:
    - 2 x 360' box rotations
    - 60s rest
    STRAIGHT INTO
    5 rounds:
    - 30s max rep handstand side steps to 10kg bumper plate > scaled to:
    a thinner bumper plate or take the plate away completely
    - 60s rest

    B. TTB Threshold - Scaled 18.1 (6 Rounds for reps)
    6 rounds:
    - 20s max rep kipping TTB > 10 5 3 5 4 5
    - 40s recovery pace supine knee raises

    3.Easy AB for 30 min
    125/133

  • Rehab + strength Strength

    75 min
    WU for 15 min
    1.Rehab: 3 rounds:
    A1. Straight leg monster walk 15 + 15
    A2. Vaakaliike 15 + 15
    A3. Gmed. w/band 15 + 15
    A4. Plank hold 60 s

    2.Strength
    A. Back rack reverse lunges, 8/side
    40 50 55 55
    B. Single leg extension
    12x18 10x23 10x23
    C. Abduction
    12x35 12x40 12x40

  • Aerobic test Workout

    Friday 2nd February 2018

    400m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    1000m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    400m run at easy pace

    Total: 5200 metres

    Workout Details:

    This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

    Workout Focus:

    All your attention is the on the 100m sprints. This workout has a total of 6 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (90-95%) to retain your form.

  • Bench Press Workout

    BENCH PRESS

    8-8-5-5-3-3-1-1

    All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.

    Post loads to comments.

    3 Rounds for Time:
    400m Run
    25 Sit-Ups
    15 Ring Rows

    Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.

    Post time and Rx to comments.

  • Front squat Workout

    FRONT SQUAT

    3-3-3

    Warm up and work up to a heavy triple.

    Post loads to comments.

    OPEN WORKOUT 13.3

    AMRAP 12 Minutes:
    150 Wall Balls 20/14
    90 Double-Unders
    30 Muscle-Ups

    If you don’t have Ring Muscle-Ups, but you get past the Double-Unders, start over again at the Wall Balls.

    Post rounds, reps, and Rx to comments.

  • Jacked circuit Workout

    2 strict mu
    10 crab extension
    10 ring support pull outs
    10 crab extension
    10 bottom of ring dip swing
    10 lat opener
    20s closed tuck hold on rings
    10 lat opener
    10 HS side steps to 10kg plate
    30s shoulder extension
    15+15 side plank raises
    10+10 donkey kicks

  • burpee sprints Workout

    perform 4 sets of 20 burpees to target
    Rest 2 min between sets. All out.

    Target = asteta target (käytä esim tankoa tai renkaita) 15 cm päähän suoraan ojennetuista käsistäsi. Sinun tulee osua targettiin kummallakin kädelläsi. Kirjoita kierrosajat ylös.

  • Juggernaut BenchPress 5s wave realization Strength

    1x5 @50%
    1x3 @60%
    1x2 @70%
    1x1 @75%
    1x1 @80%
    1xAMAP @85%

    LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
    Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 5 toistoa!

  • INSTA FAME - RONCY EDITION Workout

    10 min TRACK warm up, including but not limited to
    crawls
    bands
    sprints
    animal walks

    YOU GO, I GO MEGA CIRCUIT
    you need a BOX, 1 Mball, 1 SlamBall, 1 Mat & a good attitude ;)

    20s ON : 20s ON (YGIG) 8 X's per partner , 1 min off B/W
    R1 : Alt Fast Feet on box (6 mins)
    R2 : Box overs (6 mins)
    R3 : BURPEES (6 mins) try to match your partner

    PARTNER PASSES Medball & SlamBall
    30s ON :10s Transition (4X's per partner) (6 mins)

    7 MIN Finisher
    YGIG AMRAP
    10 reps (/ where applicable)
    Mountains
    Switch Kicks
    P.U
    Burpee
    They go, You go - as many Rounds as possible!!

    DONE! NOW... You must BRUNCH!