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 + weightlifting + conditioning Strength

    150 min

    1.JG PP 12.7.2018
    A. 3 rounds:
    - 60s alternating single arm passive hang (use the rings)
    - 45s floor planche lean with external rotation
    - 12 scap pull-ups
    - 12 scap push-ups
    - 10 headstand pike leg raises

    B. Own skill: HSW practice for 10 min

    C. Strict Strength, 3 rounds:
    - 3 weighted strict chin-ups - 18 18 19 kg
    - 3 weighted strict ring dips - 12 12 13 kg
    Rest as needed

    D. Strict Conditioning, 3 rounds:
    - 5 x 1 box assisted negative strict ring muscle-ups
    - 8 elevated parallette pike HSPU > DB's
    - 30s closed tuck front lever
    Done

    E. 2 rounds:
    - 10 wide grip strict pull-ups
    - 10 Bulgarian ring rows
    - 10 ring rows
    - 10 ring dips
    - 20s ring support hold
    - 10 push-ups
    Rest until recovered
    Done

    2.Weightlifting
    A. 20min to find todays heavy single in Clean and Jerk

    B. 3 sets of:
    2 Clean pulls @ 105% of max of 2)
    71 71 71 kg

    3.Conditioning
    A. 8 rounds of:
    15 KB Swings @ 24kg
    18 cal C2 Bike @ 85% effort
    Rest 1min between the first 4 rounds, 45s rest between the last 4 rounds
    Times: 1.50, 1.48, 1.47, 1.47, 1.46, 1.45, 1.47, 1.47
    164/176

    4.Accessory
    A. 3 Rounds of:
    10 DB Lateral raises - 10 lbs
    15 Banded Lat pushdown
    20 Reverse hypers - 10 kg

  • Aerobic work Workout

    45 min
    1 min walk/1 min run
    6.5 km
    121/151
    6.58/4.04 min/km

    Iltapäivällä hieronta JH 60 min

  • Ring muscle up progressions Workout

    Ring muscle up progressions

  • Paksun pojan Metcon 5 Workout

    5 rounds for time

    5 box jumps
    10 ground to overhead
    15 sit-ups
    20 air squat
    8 cal ergo

  • 7.9.2019 Sali Workout

    Eilinen. Maksimi kokeilut on otettava!

    Lepoa

  • Power clean + Jerk 5x1+1 Strength

    Power clean + Jerk 5x1+1

  • Powerbuilding dag 1 Strength

    A: 12min emom
    Snatch x3 @ light weight
    (fokus på fart och att sätta sig fullt)
    B: Dead Lift 5rm @RPE 7 + 2x5@ 90%
    C: Superset x3
    C1: Front squat x5
    C2: WPU x5-8
    D: Superset x3
    D1: Standing filly press into filly carry x6-8+30m/arm
    D2: GHD back extensions x15
    E: Triset x3
    E1: Evil wheel 8-10
    E2: Triceps extensions xMax
    E3: Calf raises x8-15

  • WOD 1 @ Talli Workout

    AMRAP 12
    15 CAL ROW
    12 DB SNATCH
    9 BENCH PRESS

  • Bench press 5x3 Strength

    Bench press 5x3

  • Jacked gymnastics + CF JKL wod Strength

    130 min

    1.JG scaled 4.6.2018
    A. 3 sets:
    - 1 round of gymnastic swimming
    - 30 s. banded lat strech
    - 15 crab extension 180"

    C. 2 sets:
    - 10 GHD sit ups + 15 sec hold at horizontal on last rep
    - 10 HGD hip ext. 15 sec hold at horizontal on last rep - 5 kg 5 kg

    2.Own skill
    A. HSW practice for 20 min

    B. BMU practice for 20 min
    - 5 x 2 = 10 reps

    3.Weightlifting
    A. 1 Squat clean + 3 Split jerk
    Go every 90 sec. for 12 sets

    4.CF JKL wod 4.6.2018
    A. FT:
    50 pull up > changed to 40 kipping HSPU
    50 back rack lunges @ 30 kg
    50 push up
    50 back rack lunges @ 30 kg
    Time: 16.43