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

  • Jacked gymnastics Strength

    120 min

    1.JG SC 2.4.2018
    A. 3 rounds:
    - 20 reps each LYTP
    - 1 round of gymnastic swimming

    2.Skill
    A. RMU practice for 50 min
    - Progressions
    - MU partner assisted 5 x 1

    3.JG
    B. Strength, as supersets, 10 rounds of:
    - 3 weighted chin up
    10 x 3 x 16 kg
    - 3 weighted dip
    2 x 3 x 6 kg 8 x 3 x 8 kg

    C. JG mobility for 15 min

  • Max reps unbroken kipping/butterfly pull ups. Workout

    Max reps unbroken kipping/butterfly pull ups.

  • Jacked gymnastics + ATP Strength

    135 min

    1.Skill
    A. HSW practice for 15 min

    2.JG SC 4.4.2018
    A. 3 rounds:
    - 8 ring swings
    - 20 alt. candlestick roll to pistol
    - 12 kip swings w/regrip
    - 10 bottom of dip swings

    3.ATP workout from strength & conditioning 24.3.2018
    A. 5-8 set, rest 60-90sec between lifts.
    Find 1RM of the day.
    2 Squat Clean + Jerk
    Drop and Go with the Clean.

    B. For time:
    Row 1000m
    75 Wallball
    50 Hang Power Clean 50/35 kg > 25 kg
    25 OHS > 25 kg
    Target < 14 min
    Result: 14:32
    175/184

    4.Gymnastics
    A. 3 x 10 kipping HSPU

    B. JG part B, 8 min AMRAP:
    20 s. ring support hold
    20 s. bottom of dip hold
    20 s. top of false grip ring row hold
    Sets UB
    Result: 3 rounds + 20 s. ring support hold

    C. JG mobility

  • Aerobic work Workout

    30 min
    1 min walk/1 min run
    116/134
    7.33/5.57 min/km

  • Cleans and Bike Workout

    5 RDS: 5 Power cleans (155/110 lbs), 15 calories on Bike

  • Pystypunnerrus Strength

    Kids / Ninjat

    -Pystypunnerrustekniikka

    -Pystypunnerrus 3 x 15

  • Open WOD 12.3 Workout

    Wednesday

    Focus: With a 15 Minute Time Cap work up to a heavy load of 1 Full Clean + 1 Thruster (This movement will involve 2 squats per set with clean, stand up then back down for thruster)

     

    Metcon: Open WOD 12.3 – 18 Minute AMRAP of

    - 15 Box Jumps 24/20

    - 12 Push Press (L3 115/75,L2 95/65, L1 75/45)

    - 9 T2B (L3 T2B, L2 Knee Raises, L1 Dragon Flys on rig)

    For box jumps step ups are acceptable but athlete must come to full extention on the box while both feet are on the box

     

    Score = Heaviest Complex Wgt Completed / Rounds + Reps

  • push press front lunge ! Workout

    A: in 15' set your 5RM of Push Press

    B: 30-26-22-18-14-10 Reps of
    Push Press
    Front Rack Lunge

  • WOD 26082016 Workout

    Por parejas:
    AMRAP 35 min:
    10 reps each person.
    - 100 sit-ups.
    - 40 push-ups.
    - 100 Back extensions.
    - 40 Box jumps 24"/20".
    - 100 V-ups.
    - 40 DU each one.
    - 100 Flutter Kicks each leg.
    - 40 Kb Swing 32/24 kgs.
    - 100 Russian twists 9/6 kgs.
    - 40 Toes to bar.
    - 100 Back circles 6/4 kgs.

  • Jacked gymnastics + conditioning Workout

    120 min

    1.JG SC 6.4.2018
    A. 3 rounds:
    - 10 pronated shoulder dislocates
    - 10 supinated shoulder dislocates
    - 10 shoulder flexion pulses w/bar
    - 20 palm push ups

    B. 3 rounds:
    - 6 x kick to split leg handstand
    - 20 wall facing HS shoulder shrugs

    C. HSW practice for 15 min

    D. 3 rounds:
    - 20 s. straight arm plank hold
    - 20 s. straight arm plank hold, other hand & leg off floor
    - 20 s. straight arm plank hold, other hand & leg off floor

    2.Conditioning
    A. "Mikko's Triangle"
    10 rounds of:
    1 min max cal bike - 10 x 15 cal
    1 min max cal row - 10 x 12 cal
    1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
    1 min rest > 2 min rest
    160/181