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

  • 6 kierrosta: cardio-härveli / c&j / tempaus Workout

    6 kierrosta aikaa vastaan:

    Vapaa valintainen cardio-härveli (SkiErg/AssaultBike/BikeErg/WattBike/C2-soutulaite). Rivet ja tempaukset voi vetää raakana. Kommenttiin käyttämäsi cardio-härveli.

  • Jacked gymnastics + ATP Workout

    Morning: 30 min
    1.5 min walk, 1 min run
    Avg HR 118

    Afternoon: 90 min
    1.Jacked gymnastics
    A. Shoulder Prehab
    LYTP Progressive - Session 1
    3 rounds:
    - 20 reps Y
    - 20 reps T
    - 20 reps L
    - 20 reps P
    - 60s rest

    B. Strict HSPU (with Progressions) (1 x max set)
    - Option 2: Box Assisted Parallette HSPU (24 inch box) > 4 reps, not deep enough?
    - Option 3: Box Assisted HSPU (24 inch box) > 16 reps

    C. Strict Toes-to-Bar (1 x max set) > 16 reps

    D. Mobility - Back & Shoulder Flexion
    2 rounds:
    - 60s kneeling thoracic twist hold on each side
    - 30-60s passive hang on rings (whatever you can manage unbroken)
    - 10 standing pronated shoulder pass-throughs
    - 10 standing supinated shoulder pass-throughs
    - 30s shoulder flexion pulses with bar
    - 60s shoulder flexion hold with bar

    2.ATP workout

  • Rowing + Jacked gymnastics Workout

    Morning: 50 min
    A. 40 min rowing
    NB only
    7572 m, 2.38.4 / 500 m
    128/140
    B. 10 min mobility work

    Evening: 90 min
    1.Skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 40 min
    - Progressions
    - Butterfly pull up attempts 20 x 1

    2.Jacked gymnastics
    A. 3 rounds:
    10 palm push-ups
    10 wrist extensor push-ups
    10 palm push-ups with 90' external rotation:
    10 radial / Ulnar push-ups

    B. 2 rounds:
    - 60s max rep 32 inch box assisted strict HSPU
    > scaled to 24 inch box / results: 13 reps, 13 reps
    - 2 minutes recovery pace row

  • 23.9.2017 35+ Workout

    AMRAP 15
    3-6-9-12-15-18-21......
    deadlift 60
    bar over burpees
    pull ups

  • 23.9.2017 40+ Workout

    BODY ARMOR
    5 “Giant Sets”:
    5 Strict Pull-Ups
    3 Wall Walks
    10 Strict Ring Dips

  • Mave Strength

    Painot 0, 20, 60, 100, 110 kg.

  • Kahvakuulailua Workout

    200 x American KB Swings @ 24/34 kg

    • 10 cal assault bike penalty for each drop *

  • Baby bar mu Workout

    -3 x 5 baby bar MU, jalat lattialla.

  • 251017 Workout

  • Fight Gone Bad Workout

    3 Rounds for Max Reps:
    1:00 Wallballs (RX: m: 3m target, 20lbs / n: 2.75m target, 14lbs)
    1:00 Sumo Deadlift High Pulls (RX: m: 35kg / n: 25kg)
    1:00 Box Jumps (RX: m/n: 50cm)
    1:00 Push Press (RX: m: 35kg / n: 25kg)
    1:00 Calorie Row
    1:00 Rest