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

  • OHS / PP Workout

    Strength: push press: 5-5-3-3-2-2
    105,110,115,115,120,120x3

    WOD:
    7 RFT

    7 OHS @ 115#/75#
    7 Push Press @ 115#/75#

    done at 95#

  • Strength Strength

    • 5-5-5 of:
    BB Front Squats
    5RM
    90% 5RM 5-5 reps

  • Aerobic work + gymnastics + strength Strength

    AM: 30 min
    1 min walk/2 min run

    PM: 130 min
    Warm up 15 min

    1.Bfly
    - 25 reps

    2.HSW
    - 20 m.

    3.Ring muscle up practice
    High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8
    Muscle up
    - 13 x 1
    Parallel blocks alternating bottom of dip swings and support swings
    - 10x 3+3+3+3 - not done
    Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition
    False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5

    4.Squat clean
    Heavy triple for the day

  • B. Back squats Strength

    4 rounds:

    5 x back squats @80%
    2 min rest

  • Gymnastics + strength Strength

    150 min
    Warm up 15 min
    - 15 bfly
    - 10 CTB

    1.HSW
    - 23 m.

    2.MU
    - Drills
    - MU 5x1 + 6x2
    - MU + HTR 3x1+1
    - Total of 20 MU

    3.HSPU Strength work
    A. 4 sets:
    Max effort Bottom of HSPU hold
    - Feet on box - 8 6 4 s.
    - Knees on box - 15 s.

    B. 3 rounds:
    15s Max effort Box pike HSPU
    45s Shoulder presses w/ stick
    - Rest 3 min and repeat twice. Total of 9 rounds
    1) 4 3 7
    2) 5 3 6
    3) 4 3 6

    4.Front squat
    4x6+ @ 64 kg
    - Rest as needed
    - Last set 7 reps

    5.Accessory
    4 sets:
    6+6 KB Lateral lunges - 12 kg
    8-12 Banded GH Raises - 8 reps
    - Rest 2 min between sets

  • Back squat 10x5 Strength

    E75S
    Back squat 10x5 sista setet amrap

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6

    Metcon: ma
    Aer: -
    Squat: 1725 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB 80
    HSPU 30

    MU ma, ti, la 13
    BMU -
    Bfly ke
    HSW ma, ti, ke, la

    Sleep 6/7
    Avg. time asleep 8:13
    Avg time to bed 23:15

  • Jacked gymnastics + strength Strength

    Morning: 80 min
    1.Strength
    Back squat 5x6 @ 80%
    3 Seated box jumps after each set - 30" box + 10 kg plate
    Rest as needed!

    2.Accessory
    A. 3 Sets of:
    8+8 Split squat - 30 35 35 kg
    8+8 One legged romanian deadlift w/ KB - 16 16 16 kg
    40s Hollow hold
    Rest 2min between sets

    Evening: 100 min
    1.JG PP 13.8.2018
    A. Ring muscle ups
    3 x 5 rocking arch
    3 x 5 ring swings
    5 x 1 hips to rings
    5 x 2 Russian dips
    5 x 1 kipping ring muscle-ups (or 3 fails) - 6 x 1 reps
    3 x 10 support swings

    B. Butterfly pull ups
    Own skill: butterfly pull up practice for 15 min
    3 rounds:
    - 60s max butterfly pull-ups
    - 2 minutes recovery pace assault bike
    Round 1: 5+4+3 = 12
    Round 2: 5+4+4 = 13
    Round 3: 5+3+3 = 11

  • FOR TIME Workout

    15-12-9-7

    Thruster 25/35kg
    T2B

    Tc 8min

  • 4 x 10 ranskalainen punnerrus seisten Strength

    10-10-10-10 ranskalinen ojentajapunnerrus seisten. Voit käyttää tanko, kahvakuulaa, levypainoa tai levytankoa