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

  • Shoulder press Strength

    SP: 3x3 (80%, 85%, 90%)

  • WOD of a god Workout

    13 rounds for time:

    13 rounds because Hercules has been around for 13 years.
    10 and 8 put together makes 108, for the amount of current members.
    1 burpee for each trainer.

  • Metcon W G Workout

    B1: 45sek WallBalls
    B2: 45sek Double Unders
    vila 2 min
    B3: 45sek KB Snatch/alt arm
    B4: 45sek Double Unders
    vila 2 min
    B5: 45sek Walking Lunges KB
    B6: 45sek Double Unders
    vila 5 min x 2

  • OPEX 25/06/2014 Workout

    http://opexfit.com/june-25-2014/

    A1. thruster 105/70#; 15; rest 10sec
    A2. rope climb legless up legs down; 2reps; rest 2mins x 4

    B. TGU 20 reps alt hands per rep 2/1.25pd

    C. emom – 10mins
    odd – T2B 7-8
    even – burpee 10

    +

    Row 10mins 65% effort

    Notes:
    – focus on breathing during the thrusters
    – 15′ rope climbs
    – TGU reps are perfect take your time
    – Row is sustainable pace pick an average and hang on the entire time

  • OPEX 24/06/2014 Workout

    http://opexfit.com/june-24-2014/

    A. PS – build to a 5RM TnG in 12 min

    B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

    +

    5 sets:
    10 bench press
    Row 400 m @ 90%
    rest 2:30

    Notes:
    - no pause on floor for TnG 5RM PS
    - pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
    - choose weight for unbroken sets but increasing per set and little more challenging per set for BP
    - record row repeats – same across is goal

  • 040715 Workout

    Pariwodi

    7 minuutin amrap:
    Takakyykky 50 x 60/40kg,50 x 70/50kg

    3 min lepo

    7 min amrap:
    Press 50 x 40/30kg, 50 x 50/35kg

    3 min lepo

    7 min amrap:
    Mave 50 x 80/60kg, 50 x 100/70kg

  • Painonnosto: 18 min OTM Clean & Jerk Strength

    Each 90s perform 3xClean + 1xJerk

  • Painonnosto: Bench Press Pyramid Strength

    Work in pairs or groups of three.
    Use 60-70% of your 1RM Bench Press.
    Do 10-9-8-7...2-1 rep sets with only 15-30s recovery between sets.
    Finish off with 50 reps @ 40%
    Record weight used for pyramid and for finisher

  • Flight Simulator Hercules Version Workout

    Unbroken sets of:
    5-10-15-20-25-30-25-20-15-10-5

    When missing a rep the set doesn't count and you have to start over. You have to rest between sets. Rest as long as needed between sets but complete the WOD as fast as possible.

  • OPEX 18/06/2014 Workout

    http://opexfit.com/june-18-2014/

    As many rounds in 12 min @ 80-90%:
    1 RC – 15′
    5 wall walks
    2 TGU/arm

    rest walk 6 min

    As many rounds in 12 min @ 80-90%:
    3 high box jump – step down
    3 burpee ring MU
    amrap unbroken DU’s

    Notes:
    - sustainable work in these 12 min pieces
    - keep form over fatigue present here in these
    - record BJ height, TGU weight and DU sets
    - compare to Wed Sept 25th