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

  • 2/8/16 Strength Strength

    3x10 Back Squat

  • 1/26/16 Metcon Strength

    4 Rounds
    2min max back squats @105
    2 min rest

  • Jacked gymnastics + squats + accessory Strength

    150 min

    1.JG PP 2.7.2018
    A.3 rounds:
    - 60s alternating single arm passive hang (use the rings)
    - 45s floor planche lean with external rotation
    - 10 scap pull-ups
    - 10 scap push-ups
    - 10 headstand pike leg raises

    B.3 rounds:
    - 4 weighted strict chin-ups - 15 17 17 kg
    - 4 weighted strict ring dips - 10 10 10 kg
    Rest as needed

    C.3 rounds:
    - 3 x 1 box assisted negative strict ring muscle-ups
    - 12 box assisted HSPU
    - 30s closed tuck front lever

    D.3 rounds:
    - 12 strict ring dips
    - 10 wide grip strict pull-ups

    2.Own skill: BMU practice for 15 min
    - BMU 1 3 3 3 3 3 2 = 18 reps

    3.Strength
    A. Back Squat 6x6 @80% + 3 seated box jumps
    Rest as needed
    30" box

    4.Accessory
    A. 3 sets of:
    10+10 RNT DB Split squats - 20 lbs
    5+5 Unweighted Single leg glute bridge
    10 m Quadruped crawl
    Done

  • Jacked gymnastics + weightlifting + conditioning Strength

    150 min

    1.JG PP 4.7.2018
    A. Skill Development
    Complete:
    - 5 x 3 rocking arch drill
    - 5 x 5 ring swings
    - 5 x 3 hips to rings
    - 5 x 3 ring muscle-ups no dip + 2 hips to rings > scaled to 2 x ring muscle ups no dip (partner assisted) + 1 hips to rings

    B. 3 rounds:
    - 10 support swings
    - 10 swinging front dips > scaled to 5 russian dips

    2.Weigthlifting
    A. Every 2 min for 16min:
    Squat clean + FS, build from 60%

    3.Conditioning
    A. Every 3min for 21min:
    10 Chest to bar pull ups
    15 cal Ski erg
    Times: 2.09, 2.12, 2.09, 2.04, 2.03, 1.55, 1.44
    172/186

    4.Accessory
    A. 4 rounds of:
    A) 10 Chinese rows - 30 kg
    B) 10 DB Bench press - 20 20 25 25 kg

  • Gymnastics + strength Strength

    135 min

    1.Own skill (JG PP rest day)
    A. HSW practice for 20 min
    B. Butterfly pull up practice for 30 min
    - 12 sets of 4-7 reps

    2.Strength
    A. Pause Back Squat
    8x2@13X1

    B. 3 Rounds of:
    - Shoulder press 8 reps @70% -25 25 25 kg
    - Immediately into
    Sled rope pull at medium weight (pitkä musta köysi) - 25 25 25 kg plate

    3.Midline work:
    A. Accumulate 400m of Single arm farmers carry
    - Ensin 200m toisella kädellä mahdollisimman harvoilla tauoilla, heti perään 200m toisella kädellä.
    20 kg KB

  • Diane Workout

    21-15-9
    Deadlift (DL) #225
    HSPU

    Rx 34:47

  • Mountain climb 30min amrap Workout

    Amrap for 30min

    10 push up
    20 box step up
    30 air squats

    If you have a vest (10/6kg) use it.

  • C&J EMOM 4x4min Strength

    4min, 4x50% RM (45kg)
    4min, 3x60% RM (55kg)
    4min, 2x75% RM (65kg)
    4min, 1x85% RM (75kg)

    1min rest between sets

    RM 85-90kg

  • back squat Strength

    3x3, herättelyä pitkän kyykkytauon jälkeen...

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7

    Metcon: ti, ke, la
    Aer: ti, to, 30+50=80 min
    Squat: 3785 kg

    Gymnastics:
    C2B 75
    Pull up -
    T2B -
    HSPU -

    MU ke 10
    BMU ma 18
    Bfly ti, pe
    HSW ti, pe, la

    Sleep 3/7
    Avg. 22:50
    Avg. sleep time 7 h 51 min