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

  • 17.3.2018 masters sm Workout

    tempaus
    1@70%
    1@75%
    1@80%
    kolme kertaa läpi

    Rive+ työntö
    1+1@70%
    1+1@75%
    1+1@80%
    kolme kertaa läpi

    Takakyykky

    3x3@70%

    Boksi hypyt
    5x3

    Tai Leppävirta

  • Walking + mobility Workout

    90 min
    A. Walking for 60 min
    110/137
    B. Mobility work for 30 min

  • VIDEO - ATP Skill: Thoracic Flow Workout

  • Deadlift Strength

    On the 2:00 x 6 Sets:
    Set #1 - 3 Deadlifts
    Set #2 - 1 Deadlift
    Set #3 - 3 Deadlifts
    Set #4 - 1 Deadlift
    Set #5 - 3 Deadlifts
    Set #6 - 1 Deadlift

    Aim is to build on last week's percentages.

  • Show Stopper Workout

    Front squats 5-1-10-1-15-1
    75 on 5-10-15 and 125 on singles

    Metcon:
    5 Rounds:
    5 Overhead Squats (75#)
    10 Toe 2 Bar
    15 Bar Facing Burpees
    20 Double Unders

  • Skill & strength Strength

    120 min

    1.Skill
    A. BMU practice for 40 min
    - Progressions
    - Bar muscle up 10 x 1 rep
    B. HSW practice for 15 min

    2.Strength
    A. Alt for 3 rounds:
    A1. Hip thrust
    12*50 10*55 10*60 10*65
    A2. Shoulder press - 4 @ AHAFA
    27.5 29 30 30

    B. Alt for 4 rounds:
    B1. Back rack walking lunge - 8/side @ AHAFA
    45 50 52.5 52.5
    B2. Single leg donkey kicks 8/side
    B3. Monster walks right + left 15 + 15 steps

  • Skill & strength Strength

    120 min

    1.Skill
    A. Ring MU practice for 30 min
    - Progressions

    2.Strength
    A. Back squat – Build to a heavy set of 3 (H3) for the day in a 20-minute window

    3.Strength / Conditioning - own
    A. EMOM for 24 min, 4 rounds:
    1) Strict ring dip x 8 reps
    2) KB walking lunges x 12 reps, 2 x 16 kg
    3) Strict pull up x 8 reps + 10 hollow rock
    4) KB thrusters x 8 reps, 2 x 12 kg
    5) 6 cal AB
    6) GHD hip extension x 10 reps

    HR 161/180

  • H.U.D.E. Hero WOD Workout

    In group of 3

    12 mins
    1 min machine (one at the time)
    8 box jumps

    Rest 2 mins

    15 rounds (each)
    3 power clean
    3 jerk
    5 wall balls

  • Skill & strength Strength

    135 min

    1.Skill
    A. BMU practice for 40 min
    - Progressions
    - BMU 11 x 1 reps
    B. HSW practice for 15 min

    2.Strength
    A. Front squat – 5 x 3 @ 85-90%, rest 3-4m between sets.

    B. Alternate B1 / B2 for 4 rounds
    B1. Strict deficit handstand push up – 1 RIR, rest 1m before B2
    > Negative strict parallette HSPU x 3 reps as slow as possible
    > 45 lbs DB + abmat, 3 3 3 3
    B2. Hip thrust - 8 reps @ AHAFA, rest 90s before B1
    60 60 65 65 kg

    C. Alt for 3 rounds:
    C1. Quads machine
    10*27.5 10*30 10*30 kg
    C2. Hamstring machine
    8*7.5 7*10 8*10 kg

  • 4/01 Workout

    60 GHD SITUP
    THEN 6RFT
    6 OHS #35
    6 TGU #16