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

  • Pull-ups and Push-ups Warmup Workout

    For quality:
    50 pull-ups
    50 push-ups

    Partition the work as needed making sure you don't reach failure on any set.

  • French tricep extension @2x12kg DB's Workout

    2xqs oisko olli 10 ja 9

  • Hard routine Strength

    150 min

    1.Skill, own
    A. BMU practice for 15 min
    - 1 2 2 2 3 = 10 reps
    B. Bfly pull up practice for 15 min
    - Progressions
    - Attempts

    2.Hard routine
    A. E2MOM, 5 sets: Power snatch + OHS
    30 35 40 42.5 45 kg

    B. E2MOM, 8 sets: Snatch
    Sets 1 & 2: 3 reps @ 60-65 %
    Sets 3 & 4: 2 reps @ 70-75 %
    Sets 5 & 6: 1 reps @ 80-85 %
    Sets 7 & 8: 1 reps @ 90-95 %

    C.Conditioning, 3 RFT:
    25 pull up
    15 HSPU
    30 m (15 + 15 m) single arm OH walking lunge @ 25 lbs DB
    Result: 16.28

    3.Gymnastics from JG scaled competitor 5.5.2018
    A. 3 rounds:
    - 10 scap pull ups
    - 10 scap push ups
    - 7 ring rows w/ 3 sec. negative
    - 30 s. floor plance lean w. ext rot.

    B. 3 rounds:
    - 25 supine leg raises
    - 26 supine side to side leg raises
    - 75 side raises on each side (25 arms, 25 legs, 25 both)

  • Total workouts of the week Workout

    Total workouts of the week 10 hours, x 6

    Metcon: ke, la
    Aer: to, su, 30 + 60 = 90 min
    Squat: 4415 kg

    Gymnastics:
    C2B -
    Pull up 80
    T2B 65
    HSPU 105

    MU ke -
    BMU la 10
    Bfly la
    HSW ke, pe

    Sleep 2/7, avg. 23:15

  • Jacked gymnastics + conditioning Workout

    150 min

    1.Skill
    A. BMU practice for 10 min

    B. E3MOM for 15 min (5 sets):
    3 - 4 bar muscle ups / 3 3 3 4 4 reps
    easy assault bike for the remaining time

    C. Butterfly pull up practice for 30 min
    - Progressions
    - Attempts

    D.Kipping HSPU
    5 x 10 reps - abmat + 10 kg plates

    2.JG SC 7.5.2018
    A. 3 rounds:
    - 8 ring swings
    - 10 bottom of dip swings
    - 10 HS pike compressions
    - 20 wall facing HS shoulder shrugs

    3.Conditioning
    A. EMOM20, 5 rounds of:
    1 min max cal bike - 5 x 12
    1 min max cal row - 5 x 12
    1 min max cal ski - 5 x 12
    1 min rest
    157/174

  • Rings and Bells Warmup Workout

    3 rounds for quality of:
    10 ring rows with a false grip
    10 kettlebell swings
    10 ring dips

  • Strength & CF JKL WOD 8.5.2018 Strength

    120 min

    1.Weightlifting
    A. EMOM12: snatch x 1
    35 35 37.5 / 37.5 40 42.5
    45 45 47.5 / 50 52.5 54 kg

    2.Strength
    A. Back squat - 3 x 8 reps

    3.CF JKL wod 8.5.2018

    A. HSW practice

    B. Metcon

    C. Corework, 8 rounds of:
    20 sec hollow hold
    10 sec rest
    20 sec arch hold
    10 sec rest

    D. 3 rounds of:
    Reverse hyper 12 x 20 kg

  • Scrap Workout

    Pre-Wod: 5 X 2 Thruster (115#)

    Metcon
    -5 Thruster (75-80% max weight) (95#)
    -200 Meter Shuttle Run
    -4 Thruster
    -200 Meter Shuttle Run
    -3 Thruster
    -200 Meter Shuttle Run
    -2 Thruster
    -200 Meter Shuttle Run
    -1 Thruster
    -200 Meter Shuttle Run

    Post WOD: Pick One:
    -80 Sit Ups
    -50 T2B
    -50 GHD

  • Rowing Helen Workout

    3 Rounds

    400m Row
    21 KB Swings (53#)
    12 Pull Ups

  • Pull-ups and dips Workout

    For Quality:
    10 sets of pull-ups and dips
    First set 10 pull-ups and 1 dip, then 9+2, 8+3...