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

  • On-ramp begin-end Workout

    300m row
    21-15-9
    Dumpelswing
    Squat
    Ringrow

  • Invictus November 22 2014 + Jyrkin tunti Strength

    105 min
    3 sets of:
    5 wall ball, 10 GHD backs, sprint, 5 strict T2B

    A. Jyrkin tunti

    1. High hang snatch 3x20 3x25 3x25
    2. Riipusta polven alta 3x25 2x25 2x30 2x35
    3. Snatch 35 35 37.5 40: x x x x 40
    4. Snatch 3 sek pys.polv. 25 25 27.5 30 32.5 35 37.5 40
    5. Paririnnalleveto 3x30 3x40 3x50 2x60 2x70 2x80 1x90

    B. Front squat

    C. Invictus November 22
    C. 3 rounds for time of:
    7 deadlift 225 lbs = 102 kg > 70 kg
    14 T2B
    21 wall ball 20 lbs

    Results: 3.13, 4.30, 4.22 = 12.05
    175/189

    D. 700 m row

  • Invictus November 8 2014 Strength

    3 x : 10 wall ball, 5 pull up, 5 KBS 24 kg
    Back squat 5x40 5x50 4x60 2x70

    Invictus November 8 2014
    A.
    Every minute, on the minute, for 6 minutes:
    Back Squat x 1 rep @ 90% > 82.5 kg 1 RM
    75 kg
    B.
    Five rounds for time of:
    5 Bar Muscle-Ups > C2B pull ups
    5 Squat Cleans (155/105 lbs) = 47 kg > 40 kg
    5 Box Jumps (40″/30″)
    Results: 2.01, 2.26, 2.27, 2.36, 2.18 = 11.50

    Rest exactly 5 minutes, and then…

    C.
    Five rounds for time of: > 3
    10 Chest-to-Bar Pull-Ups > pull ups
    20 Wall Ball Shots (30/20 lbs) > 14 lbs (no 20 lb ball)
    30 Kettlebell Swings (32/24 kg)
    Results: 4.02, 5.20, 6.18 = 15.40
    Total time 32.30
    Total avg/max HR 172/187
    D.
    700 m row

  • WOD 24092015 Workout

    AMRAP 1 min ON / 30 sec OFF:
    - Cal row.
    - Rope Climb x2.
    - Roll down.
    - Wall climb x2.
    - Box jumps (24"/20").
    - Wall ball shots (9/6 kgs).
    - Pull-ups.
    - Pistols.
    - Toes to bar.
    - Sit-ups.
    - Ring dips.
    - Farmer walk x2 (2x32/20 kgs).
    - GHD Back Extensions.
    - Burpees.
    - Tire flip x2.

  • Partner WOD Bring a friend! Workout

    More Fun With Teams”

    30 Minute Partner AMRAP

    One Person Runs 400m while other is working. When person is done with 400 they pick up where other person left off:

    -10 Chin Ups

    -15 Power Cleans 135/95

    -30 Med Ball Sit Ups

  • METCON 15-12-9 Power Cleans + C2B Workout

    Tuesday
    1)warm-up
    -upper back
    -empty bar cleans warm up from 3 positions (floor,hang and high hang)
    -chest

    2)strength
    each 1:30 for 12 min
    1 hang cleans + 1 full cleans from floor + 1 split jerk
    *RX: all squat
    *start at 60% of max then add weight each round
    for the split jerk this is a good way to know your legs positin

    3)METCON
    15-12-9
    power cleans(135/95)
    C2B
    time cap (8 min)

  • Gymnastics Workout

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Aerobic work
    15 min easy bike

  • Total workouts of the week Workout

    Workouts of the week 6 hours, x 4
    Deload week

  • Strength WOD 150921 Strength

    #Strength | 15-10-6-3-6-10-15 reps of:

    • BB overhead squat

    #MetCon | 10’ AMRAP of:

    • 10 push-ups
    • 20 air squats
    • 30 sit-ups
    • 40 rope jumps

  • Snatch pull + squat snatch 5 sets Strength

    5 sets:
    1 snatch pull
    1 squat snatch

    • rakentele päivän laadukkaaseen raskaaseen painoon
    • rest 2min
    • veto loppuun asti myös kyykkytempauksissa