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

  • 20.3.2018 nuorten sm Workout

    Pressi splitistä 3x5

    Raakatyöntö + työntö (telineet/pukit)

    1+1@70% x 2
    1+1@75% x 2
    1+1@80% x 3

    VAPU 4x3@80%

    Askelkyykky
    lisäpainolankku

  • Front squat Workout

    5 @60%
    3 sets of 5 @70%

  • Tall clean 5x3 Strength

    Tall clean, five sets of threes.

  • GymnasticsWod Workout

    For Time:
    100 Squats
    50 Hollow Rocks
    25m Lateral Handstand Walk
    10 Ring Dips
    5 PEP

  • 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

  • 5 rounds of triplet: Rotational landmines x 10, Swiss ball chest fly x 10, Alt. T2B & K2E x 10 Workout

    5 rounds of triplet:
    Landmine rotations 5 each arm
    Swiss Ball Fly for chest x 10
    Alternating T2B then K2E for 10 reps

  • 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

  • AMRAP 3' x3 Workout

    5 Thruster
    5 pull UP
    5 Box Jump
    3' work
    1' rest
    Repeat amrap 3time

  • Invictus May 4 2015 Strength

    90 min

    WU for 10 min
    Skillwork: MU practice for 15 min

    A.
    Five sets of:
    Front Squat x 1 rep
    Rest as needed
    50 60 65 70

    B.
    Every 90 seconds for 15 minutes (10 sets):
    Snatch x 1 rep
    Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
    25 30 32.5 35 37.5 40 42.5 45 47.5 50 x.

    C.
    Back Squat not done, gluteus maximus hurting :(

    Instead:
    Takareisikoukistus laitteessa
    8x10 8x10 10x7.5 8x7.5

    D.
    GHD hip extensions 3x8x10 kg
    Etureisiojennus laitteessa 10x22.5 10x20 10x17.5 kg

  • 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