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

  • HSPU/Double-Under Workout

    5rds
    5 HSPU
    20 DU

  • RingFit 12.3 F.O.D Workout

    18 Min A.M.R.A.P.

    15 Box Jump 24/20
    12 P.P. 115/75
    9 Combo's

  • Filthy Fifty Workout

    50 Reps of the following
    Boxjump (higher than my knee)
    Jumping Pullups
    Kettlebell @ 24kg
    Lunges
    K2E
    Pushpress @ 20kg (bar only)
    Back extensions
    Wallball @ 10kg x 30 6kg x 20
    Burpees
    Double Unders (150 singles)

    my oh my, this fifty surely is filthy, had to have a quick break in the burpees, lower back was getting tight, nothing a baseball in the glutes doesn't relieve.
    I spent a few minutes staring at the ceiling once I'd completed this WOD

  • Bench Day Workout

    Warm up:
    150m swim

    Then Bench Press

    45 x 10
    95 x 5
    115 x 3
    135 x 3
    145 x 1

  • Weekend recovery Workout

    Skill

    Split jerk 6x2 155!

    Finisher
    12 min amrap of:
    10 burpee box jump (high Box)
    7 push press(65/95) (75)
    5 overhead lunges (each side.. 25/45) (45)

    4 plus 17

  • Run Progression (300) 2miles Workout

    2 miles
    20 Pull ups
    50 Push up

    (Run)TTB: 14:34

    Plus
    50 Handclap push ups
    30 Ring Dips

  • Interval Work 23112015 Workout

    3 Rounds

    30 Hang power snatch 95/65lbs
    100 Double-unders
    Rest 90 seconds

    Goal is to go unbroken as long as possible on power snatch. Don’t break up into small sets, big sets only.

  • Jacked gymnastics + Karjalan kovin qualification Workout

    130 min

    1.JG scaled 28.5.2018
    A. 2 rounds:
    - 2 x box assisted pike HS walk
    -30 s. band assisted lat stretch
    - 1 rnd of gymnastic swimming
    - 30 s. top of 180" crab ext. hold.

    2.Own skill
    A. RMU practice for 25 min
    - 5 x 1 ring muscle up

    3.Warm up for KK qualification event 1 fo 25 min

    4.KK qualification event 1, for time:
    21 thrusters @ 30 kg
    21 pull up
    15 thrusters
    15 C2B
    9 thrusters
    9 ring muscle up
    Time cap 12 min

    Result: 84 reps (3 muscle up, tie brake after C2B 5:15)
    Placing: 45.

    5.JG scaled continues
    B. 2 rounds:
    - 30 s. closed tuck front lever
    - 30 s. L-sit
    - 5 x pull to closed tuck front lever w/3 sec. pause
    - 60 s. scaled ring support hold
    - 60 s. passive hang
    - 45 s. floor planche lean w/ext. rot.

    C. 2 rounds:
    - 2 x 10 GHD sit up + 10 sec. hold at horizontal on last rep
    - 2 x 10 HGD hip ext. + 10 sec. hold at horizontal on last rep - 5 kg 5 kg

  • Jacked gymnastics + conditioning Workout

    130 min

    1.Own skill
    A. HSW practice for 20 min
    B. Bfly pull up practice for 30 min
    - Progressions
    - Sets of 3-5 reps: 8

    2.Conditioning
    A. EMOM40, 10 rounds:
    1) 10 cal row
    2) 10 cal bike
    3) 10 cal run
    4) 5 HSPU + 5 TTB
    Avg. HR 155

    3.JG scaled 29.5.2018
    A. 2 > 1 rounds:
    - 60 s. prone post. delt. stretch
    - 45 s. passive hang
    - 45 s. lat stretch/side
    - 20 x each LYTP
    - 10 UB TGU/side - 10 kg
    - 90 s. weighted ankle dorsiflex./side
    - 16 side to side squats
    - 16 cossack squats

  • push press pullup Workout

    Complete as many rounds and reps as possible in 10 minutes of:
    21 Push Press, 95/65lbs
    21 Jumping Pull-ups
    15 Push Press, 145/85lbs
    15 Pull-ups
    9 Push Press, 195/105lbs
    9 Chest to Bar Pull-ups

    scaled weight: 75, 85, 95
    jumping chest to bar pull-ups all 3 rounds
    did 9 push press, 0 pullups last round