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

  • Invictus December 9 2014 Strength

    105 min
    Skillwork: MU practice for 10 min
    3 x : 9 T2B, 7 box jump, 5 OHS, 3 HSPU

    A.
    Every 2 minutes, for 8 minutes (4 sets):
    High Hang Snatch + Hang Snatch
    30 30 32.5 35

    B.
    Every 2 minutes, for 12 minutes (6 sets):
    Snatch x 1 rep
    35 37.5 40 42.5 45 eteen

    C.
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep > 3 reps

    D. Own metcon:
    6 sets of:
    7 HSPU abmat
    300 m run
    Results: 2.14, 2.18, 2.21, 2.28, 2.30, 2.07 = 14.00
    169/188

    E.
    3 sets of:
    Strict seated DB press/DB push press
    8x25, 6+6x25, 9+6x20
    Bicep curl
    10x20 10x20 10x20

    3 sets of:
    Vipunostot sivulle
    8x10 8x10 6x10 lbs
    Push ups 12, 12, 11

  • Invictus December 10 2014 + SJSP Strength

    Total 90 min
    3 x : 200 m row, 5 back squat, 10 lunges, 10 abs, 10 backs

    SJSP Week 1 day 4
    10x3x67.5

    A.
    For time:
    50 Calories of Rowing 4.01
    40 Chest-to-Bar Pull-Ups > pull ups 4.11
    30 Power Cleans (135/95 lbs) = 43 kg > 35 kg 5.23
    20 Shoulder to Overhead (135/95 lbs) > 35 kg 2.50
    100 Double-Unders 2.55
    20 Shoulder to Overhead > 35 kg 3.05
    30 Power Cleans > 35 kg 4.39
    40 Chest-to-Bar Pull-Ups > pull ups 5.37
    50 Calories of Rowing 3.39

    Result: 36.23
    avg/max HR 181/195

    600 m row

  • Met-Con 21102015 Workout

    Then, depending on your weaknesses, choose ONE of the following:

    5a. Met-Con
    25-20-15-10
    HSPU
    Assault Bike calories
    Push press 115/75lbs

    5b. Bitch Work
    AMRAP 20 minutes
    100 KB swings 53/35lbs
    100 Pistols
    Swim max pool laps in remaining time
    Score is total distance swam.

    5c. Accessory
    Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
    Complete faster than weeks 1 and 3, and in less sets overall.

  • Arnold G6 Workout

    Podipilding

  • Oma: kyykky+kv Workout

    Lämppä 15 min / 5 eri liikettä /1 min per liike

    20min/4 kierrosta:
    10* kyykky (27kg)
    15*linkkarit
    7* boxi hyppy
    20* lantion nosto

  • Vesta CrossFit Workout

    AMRAP 10'
    10 thrusters @40/25
    12 back squats @40/25
    10 push ups
    then
    rest 2'
    then
    AMRAP 5'
    5 thrusters @40/25
    6 back squats @40/25
    5 push ups

  • UFT 251015 Strength

  • UFT 251015 Workout

    25-20-15-10-5 Reps For Time
    Skierg (cal)
    Thruster (40kg)

  • Viikko 2. PK treeni info Workout

    Muista tehdä PK-treenit peruskestävyyden sykealueella eli kohtuullisen matalilla sykkeillä. Perusohje on, että pitää pystyä puhumaan.

    Tavoitteena on saada viikon 2 PK treeneistä (A,B,C ja D) tehtyä kolme.

  • KAHVAKUULA RUUVIKATU Workout

    Parin kanssa, toistot voi jakaa miten haluaa.
    2 kierrosta aikaa vastaan TC 40min
    50 x Am. Heilautus
    50 x Boksin ylitys kuula mukana
    50 cal soutu/pyörä/hiihto; 40 cal echobike
    50 x Rive+työntö
    50 x Ak.kävely kuula suorilla käsillä
    50 x Burpee