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

  • Gymnastics + conditioning Workout

    105 min

    1.Skill
    A. HSW practice for 10 min
    B. BMU practice for 10 min

    2.Conditioning
    A. EMOM30:
    1) BMU 2 2 3 3 3 3
    2) 5 + 5 KB snatch, 16 kg
    3) C2B 5 5 6 6 6 7
    4 & 5) 12 cal AB

    3.JG
    A. Strict MU practice: 4 rounds of:
    3 - 10 horizontal box assisted strict MU
    5 5 5 5

    B. 5 rounds of:
    - 1 round of gymnastic swimming
    - Accumulate 30 sec of pronated passive hang
    - Accumulate 30 sec of supinated passive hang

  • Aerobic work + mobility Workout

    75 min

    1.Aerobic work, 5 x 10 min
    Crosstrainer, bike, ski erg, crosstrainer, ski erg

    2.JG mobility for 25 min

  • Jacked gymnastics + ATP Strength

    150 min

    1.JG 26.3/28.3.2018
    A. 3 rounds:
    - 15 scap pull ups
    - 15 scap push ups
    - 45 s. floor planche lean w/ext.rot.

    B. 5 rounds:
    - 10 kip swings on the bar
    - 5 ring swings
    - 3-10 horizontal box assisted strict MU / 3, 5
    > strict MU 4 x 1, negatives 5 x 1

    2.Weightlifting from ATP PS 26.3.2018
    A. 8-10 set: 2- Position Hang Snatch: Below the knee, Above the knee
    Lift every 60-90 sec. Add loading after 3 sets. Start with 70-75% of 1RM.
    40 40 40 43 43 43 46 46 48 48

    3.Strength
    A. Alternate
    Back Squat 6-5-4-3-2, AHAFA
    65 70 73 kg
    Push Press 6-5-4-3-2, AHAFA
    38 40 42
    Rest as needed > reiteen sattui, jätin kesken

    4.Accessory
    A. 2 sets:
    1) 10-20 GHD Hip Extension / 15 15 reps
    2) 5-15 Strict HSPU (deficit) / abmat + 10 kg plate 8 10 reps
    3) 12 reverse hyper 10 kg
    4) 10 single leg KB DL only left 20 kg

  • Open 18.5 + ATP Workout

    150 min

    1.WU & prep for Open 18.5 45 min

    2.Open 18.5

    3.ATP workout Strength & conditioning 26.3.2018

    A. For time:
    50 Pull-Up
    40 Box Over Jump
    30 GHD Sit-Up > abmat situps
    20 DB Squat 22,5/15kg > 25 lbs
    10 Devils Press > 25 lbs
    Time Cap: 11 min
    Time: 9.41
    Scale if needed.

    B. 21min EMOM:
    1. Assault 10-20 kcal > 10 cal
    2. 10-25 Wallball > 15 wall ball
    3. Rest
    This is not all out, but challenging!
    Try to hit WB unbroken.

    C. Corework of your choice; from JG 21.3.2018 - 3 rounds:
    - 45 sec. ext.rot. planche lean
    - 30 sec. hollow hold
    - 30 sec. arch hold
    - 15 side plank raises/side

  • Rest day Workout

    Total workouts of the week 14 hours, x 7

    Metcon: ma, ke, la
    Aer: to, pe, 30 + 60 = 90 min
    Squat: 1680 kg

    Gymnastics:
    C2B 65
    Pull up -
    T2B 70
    HSPU 55

    MU ma, la 9
    BMU ma, ti, pe 42
    Bfly ke
    HSW ma, ti, ke, pe

    Sleep 5/7, avg. 22.50

  • Hard routine Workout

    135 min

    1.Skill
    A. RMU practice for 25 min
    - Progressions
    - Partner assisted MU 5 x 1 reps

    2.Hard routine
    A. Strict MU practice for 20 min, strength & progressions
    Strict MU 2 x 1

    B. Conditioning
    B1. 8 min AMRAP:
    20 KBS 24 kg
    15 cal row
    Result: 3 + 6 cal = 131 reps

    Rest 2 min

    B2. 6 min AMRAP:
    4 squat snatch @ 38 kg
    2 rope climb
    Result: 3 + 4 sqn = 22 reps

    Rest 2 min

    B3. 3 min AMRAP:
    Clean & jerk @ 38 kg
    Result: 24 reps

  • Gymnastics + weightlifting Strength

    Aamu: 30 min
    1 min walk/1 min run
    122/144
    7.43/5.47 min/km

    Ip: 150 min

    1.Skill
    A. BMU practice for 25 min
    BMU 1 + 8 x 2 = 17 reps

    B. HSW practice for 15 min

    C. 9 min EMOM:
    1) 7 HSPU
    2) 6 C2B
    3) 7 T2B

    2.Weightlifting
    A. 8 - 10 sets of 1 squat clean + 1 push jerk + 2 split jerk
    Go every 2 min

    3.JG SC 24.3.2018
    B. 5 sets of:
    Weighted pull up x 3
    12 15 17 17 18 kg

    C. 3 rounds:
    - 20 - 60 sec ring support hold
    - 20 - 60 sec bottom of dip hold
    - 10 single arm ring row/arm
    - 90 sec rest

    4.2 sets of:
    - Single leg KB DL 12/s x 12 kg
    - Reverse hyper x 15
    - Weighted blackburn 0.5 kg x 10

  • EAST - PSYCHE! ATHCON ;) Workout

    10mins
    42s ON : 8s OFF X 12 warm up exercises ;)

    12 stations

    High Knees
    Deficit KB SQ
    Tuck Jump burpee
    Landmine Alt Rev Lunge OH Press
    Super Mario
    OH Slam
    Fast Feet Sprawl
    Rope Pull Down
    Vertical Jump
    Hollow Rock
    Plyo Push Up
    Up Down Plank

    20s ON : 08s OFF (6mins)
    2 mins Rest
    30s ON : 15s OFF X 2 @ each Exercises (18mins)
    2 mins off
    22s on : 15s OFF (8mins)

    46 mins TOTAL

  • Pistols, DB Snatch, TTB Workout

    3 rounds to accumulate as many reps

    48 Pistol Squats
    46 DB snatches @ 22.5kg
    18 TTB Strict

  • Hard routine Strength

    150 min

    1.Skill
    A. HSW progressions at wall

    2.Weightlifting
    A. Drop to split jerk 3x3
    25 30 35
    B. Split jerk 6x3
    40 40 40 45 40 40

    3.Conditioning
    A. 3 RFT:
    500 m row
    15 burpees over the erg
    20 wall ball @ 20 lbs > 14 lbs ball to men's target
    30 KBS @ 24 kg > 20 20 24 kg
    Results: 6.23 6.30 6.21
    165/190

    4.Strength
    A. 3 rounds:
    Tate press x 12 reps
    10 10 15 lbs
    Bent over barbell row x 10 reps
    45 45 45 kg

    5.Core work
    A. 7 min EMOM
    5 sec hollow hold
    5 v-up
    5 tuck-up
    6 (3/leg) alt. v-up
    5 sec hollow hold

    6.Cool down
    5 min AB