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

  • Soutu: Parimaraton 42195m Workout

    Kaksi soutajaa. Vapaat vaihdot, kuitenkin niin, että molemmat soutavat yhtä paljon.

  • UFT101115 Workout

    in 500m row
    10 pistol squat (5+5) with kb
    15 kb swing
    5 rounds for quality
    out 500m row

  • Etunojapunnerrustreeni 150+ Workout

    • 30+ x etunojapunnerrus lisäpainolla
    • 30+ x etunojapunnerrus (negatiivinen)
    • 30+ x timanttipunnerrus
    • 30+ x etunojapunnerrus kädet leveällä
    • 30+ x etunojapunnerrus (normaali)

    Tee vähintään 30 jokaista tai enemmän jos kunto sallii. Pilko miten haluat. Kommenttiin lisäpaino ja negatiivisen korkeus. Tulokseen punnerrusten yhteismäärä.

  • EMOM 20 min Workout

    EMOM 20 min
    10-15 hspu
    15 deadbug, twist with ball
    15 wb
    15 deadbug, twist with ball

  • 25.9.2017 40+ Strength

    Snatch Balance – 5 Sets of 3 Repetitions, building

  • Gymnastics + strength Strength

    160 min

    1.Skill
    A. HSW practice for 20 min
    B. BMU practice for 35 min
    - Progressions
    - BMU 2 x 1, 9 x 2 reps

    2.JG SC 13.3.2018
    A. 3 rounds:
    - 10 palm push up
    - 10 palm push up, 90"
    - 10 extensor push up
    - 60 s. shoulder flexion pulses w/bench

    B. HS hold practice w/spotter

    C. 10 rounds:
    - 40 s. max slow wall facing HS shoulder taps
    - 60 s. rest

    3.Strength from ATP 12.3.2018
    Alternate between:
    A1. Back squat 8-7-6-5-4
    A2. Shoulder press 8-7-6-5-4
    25 25 25 26 27

    B. 3 rounds:
    20 banded good morning
    15 superman w/pause
    12 reverse hyper

  • Gymnastics + conditioning Workout

    160 min

    1.Skill
    A. HSW practice for 10 min
    B. RMU practice for 40 min
    - Progressions
    - Partner assisted MU 6 x 1 reps

    2.JG SC 14.3.2018
    A. 3 sets of: TGU - 3-5/s.
    10 10 10 kg
    B. 20 min EMOM:
    15-30 sec ring support hold
    15-30 sec chest to ring hold
    15-30 sec bottom of dip hold
    15-30 sec false grip hand
    C. 5 rounds of gymnastic swimming

    3.ATP workout 14.3.2018
    A. Alt. 5 sets of:
    10 KB clean & jerk - 2 x 10 kg KB's
    10-15 ring dip > 10 HSPU, abmat

    B. 24 min EMOM:
    1) 1-3 rope climb - 2
    2) 50 DU
    3) 5 - 10 devil's press @ 25 lbs - 5
    4) 10 - 18 TTB - 10 12 12 12
    5) 20 m heavy slamball carry - 50 lbs
    6) rest

  • 31/12/2015 Fuerza HPS Strength

    Hang Power Snatch 3,3,2,2

  • FS/BS program Strength

    6x2/4@100%

  • Gymnastics + weightlifting Strength

    150 min

    1.Skill
    A. HSW practice for 10 min
    B. BMU practice for 10 min
    C. RMU practice for 40 min
    - Progressions
    - MU 2 x 1 reps + attempts

    2.JG SC 19.3.2018
    A. 5 sets of forearm assisted HS hold

    3.Weightlifting from ATP PS 19.3.2018
    A. 8-10 sets: 2-position snatch below the knee, above the knee, go e. 60-90 sec.

    4.Conditionging from ATP SC 23.3.2018
    A. 10 min EMOM of "Machoman"
    3 power clean + 3 FS + 3 push jerk, reps UB
    Done @ 35 kg
    171/179

    5.Rehab, 2 rounds:
    - Reverse hyper 12 x 4 kg
    - GHD hip extension x 15 reps
    - Gymnastic swimming x 1 rnd