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

  • 800+800 Workout

    Friday 22nd June 2018
    Aerobic Capacity Wod

    Run 800m
    Rest 3mins
    Run 800m
    Rest 3mins
    Run 800m
    Rest 3mins
    Run 800m
    Rest 3 mins
    Run 800m

    Your result will be your
    best effort+your slowest effort.
    Rest 3 mins walk in between sets

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    2 rds:
    1min Row/Air bike
    10 Air squat
    10 Sit up
    10 Push up

    2 rds:
    Thruster x5 / Burpee x5

    B.
    For time:
    50 cal Row/Air bike (cash in)
    15-12-9:
    Thruster (42.5/30kg)
    Burpee
    50 cal Air bike/Row (cash out)

    C.
    Cool down...

  • Clean 2 Workout

    Thursday 21st June 2018

    CLEAN

    Performance
    Every 90 Seconds x 10 Sets:
    Clean

    Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

    Fitness
    Every 90 Seconds x 10 Sets:
    2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

    Post loads to comments.
    Exposure 2 of 8

    3 Rounds for Time:
    15 Deadlifts 135/95
    9 Lateral Burpees Over-the-Bar
    6 Push Presses 135/95

    The barbell should be light for you, unbroken on the fast end. Jerks are no-reps.

    Post time and Rx to comments.

  • Triangle ladder Workout

    Row/Bike/Ski
    10-20-30-40-50-40-30-20-10 cal
    Do the amount of cals on every machine on every level. (Ex. 10cal row, 10cal bike, 10cal ski, 20cal row, 20cal bike, 20cal ski ....)

  • Gymnastics + weightlifting Strength

    150 min

    1.Skill
    A. HSW practice for 10 min
    B. BMU practice for 10 min
    C. RMU practice for 40 min
    - Progressions
    - MU 2 x 1 reps + attempts

    2.JG SC 19.3.2018
    A. 5 sets of forearm assisted HS hold

    3.Weightlifting from ATP PS 19.3.2018
    A. 8-10 sets: 2-position snatch below the knee, above the knee, go e. 60-90 sec.

    4.Conditionging from ATP SC 23.3.2018
    A. 10 min EMOM of "Machoman"
    3 power clean + 3 FS + 3 push jerk, reps UB
    Done @ 35 kg
    171/179

    5.Rehab, 2 rounds:
    - Reverse hyper 12 x 4 kg
    - GHD hip extension x 15 reps
    - Gymnastic swimming x 1 rnd

  • Gymnastics + conditioning Workout

    160 min

    1.Skill
    A. HSW practice for 10 min
    B. RMU practice for 40 min
    - Progressions
    - Partner assisted MU 6 x 1 reps

    2.JG SC 14.3.2018
    A. 3 sets of: TGU - 3-5/s.
    10 10 10 kg
    B. 20 min EMOM:
    15-30 sec ring support hold
    15-30 sec chest to ring hold
    15-30 sec bottom of dip hold
    15-30 sec false grip hand
    C. 5 rounds of gymnastic swimming

    3.ATP workout 14.3.2018
    A. Alt. 5 sets of:
    10 KB clean & jerk - 2 x 10 kg KB's
    10-15 ring dip > 10 HSPU, abmat

    B. 24 min EMOM:
    1) 1-3 rope climb - 2
    2) 50 DU
    3) 5 - 10 devil's press @ 25 lbs - 5
    4) 10 - 18 TTB - 10 12 12 12
    5) 20 m heavy slamball carry - 50 lbs
    6) rest

  • Gymnastics + strength Strength

    160 min

    1.Skill
    A. HSW practice for 20 min
    B. BMU practice for 35 min
    - Progressions
    - BMU 2 x 1, 9 x 2 reps

    2.JG SC 13.3.2018
    A. 3 rounds:
    - 10 palm push up
    - 10 palm push up, 90"
    - 10 extensor push up
    - 60 s. shoulder flexion pulses w/bench

    B. HS hold practice w/spotter

    C. 10 rounds:
    - 40 s. max slow wall facing HS shoulder taps
    - 60 s. rest

    3.Strength from ATP 12.3.2018
    Alternate between:
    A1. Back squat 8-7-6-5-4
    A2. Shoulder press 8-7-6-5-4
    25 25 25 26 27

    B. 3 rounds:
    20 banded good morning
    15 superman w/pause
    12 reverse hyper

  • Extra Credit 28-06-2018 Workout

    2 Options:
    – 400 Meter Sled pull/push at light
    or
    – Reverse Hypers: Accumulate 75-100 Reps

  • BENCH PRESS / FRONT RACK STEP-UPS Workout

    Monday 11th June 2018

    BENCH PRESS / FRONT RACK STEP-UPS

    A1) Barbell Bench Press (30X1):
    3 x 10

    A2) Dumbbell Front Rack Step-Ups (30X1):
    3 x 10

    Start light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. Use a box height that allows for “Squat depth” on the working leg.

    *Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 1 of 8

    2 Rounds Not for Time:
    600m Row
    15e Single-Arm Kettlebell Swings
    600 Run
    15e Single-Arm Kettlebell Swings

    Move at a moderate pace on the runs/rows, and use a medium-heavy kettlebell for the swings.

    Post work to comments.

  • 12.6.2018 Workout

    polvelta raakarive

    10x2@60% (ja saatana!!)

    Korkea työntöveto 5x3@70%

    3x10 leuanveto
    3x15+15 kulmasoutu käsipainolla
    3x12+12 askelkyykky kävele, pieni lisäpaino