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

  • Friday chipper Workout

    bench press
    10-5-3-3-1-3-3-5-10
    rest 5'

    "karen"

  • NSCF 2015-01-14 Workout

    50 Double-Unders
    3 Rounds of (3 C&J +10 T2B)
    40 Double-Unders
    2 Rounds of (3 C&J + 10 T2B)
    30 Double-Unders
    3 C&J + 10 T2B

  • 3-1-13 Workout

    Thrusters!
    5 x 5
    120, 140, 165, 175, 185x4

  • 3 x 1/2 Filthy Fifty every 20 min Workout

    1/2 Filthy Fifty every 20 min.

  • Run, wallball, Pull Up Workout

    1 mile with 9kg medball
    10 rounds of
    10 wallballs
    5 pull-ups
    800 meter run
    4 rounds of
    10 wall balls
    5 pull ups
    400 meter run
    2 rounds of
    10 wall balls
    5 pull ups

  • 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

  • Aerobic work Workout

    30 min
    1 min walk/1 min run
    116/134
    7.33/5.57 min/km

  • Jacked gymnastics + ATP Strength

    135 min

    1.Skill
    A. HSW practice for 15 min

    2.JG SC 4.4.2018
    A. 3 rounds:
    - 8 ring swings
    - 20 alt. candlestick roll to pistol
    - 12 kip swings w/regrip
    - 10 bottom of dip swings

    3.ATP workout from strength & conditioning 24.3.2018
    A. 5-8 set, rest 60-90sec between lifts.
    Find 1RM of the day.
    2 Squat Clean + Jerk
    Drop and Go with the Clean.

    B. For time:
    Row 1000m
    75 Wallball
    50 Hang Power Clean 50/35 kg > 25 kg
    25 OHS > 25 kg
    Target < 14 min
    Result: 14:32
    175/184

    4.Gymnastics
    A. 3 x 10 kipping HSPU

    B. JG part B, 8 min AMRAP:
    20 s. ring support hold
    20 s. bottom of dip hold
    20 s. top of false grip ring row hold
    Sets UB
    Result: 3 rounds + 20 s. ring support hold

    C. JG mobility

  • Run 6 Workout

    run 6 km

  • Jacked gymnastics Strength

    120 min

    1.JG SC 2.4.2018
    A. 3 rounds:
    - 20 reps each LYTP
    - 1 round of gymnastic swimming

    2.Skill
    A. RMU practice for 50 min
    - Progressions
    - MU partner assisted 5 x 1

    3.JG
    B. Strength, as supersets, 10 rounds of:
    - 3 weighted chin up
    10 x 3 x 16 kg
    - 3 weighted dip
    2 x 3 x 6 kg 8 x 3 x 8 kg

    C. JG mobility for 15 min