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

  • Burpee-Thruster Hell Workout

    Rest exactly 1:00 between #1 and #2.

    1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

    50 6″ Target Burpees
    50 Thrusters 75/55#

    2) 5:00 AMRAP (all out effort) of:

    20 6″ Target Burpees
    20 Thrusters 105/75#

  • Invictus May 12 2014 Strength

    Total 120min

    Row for 5min, mobility
    BMU practice for 30min, best yellow rubber band

    A.
    Every two minutes, for 24 minutes (12 sets):
    Snatch x 2 reps
    *Set 1 – 50%
    *Set 2 – 60%
    *Set 3 – 65%
    *Set 4 – 70%
    *Set 5 – 75%
    *Set 6 – 80%
    *Set 7 – 85%
    *Set 8 – 90%
    *Sets 9-12 – 90% or more > 1 rep
    B.
    Every two minutes, for 16 minutes (8 sets):
    Clean & Jerk x 3 reps
    *Set 1 – 50%
    *Set 2 – 55%
    *Set 3 – 60%
    *Set 4 – 65%
    *Set 5 – 70%
    *Set 6 – 75%
    *Set 7 – 80% > 2 reps
    *Set 8 – 85% > 2 reps
    C.
    Back Squat
    *Set 1 – 4 reps @ 80%
    *Set 2 – 3 reps @ 85%
    *Set 3 – 2 reps @ 90%
    *Set 4 – 1 rep @ 95%
    *Set 5 – Max Reps @ 85%
    D.
    1000m row

  • HBBS Strength

    Invictus May 12 2014

  • 09/08/18 Workout

    Amrap 3 min
    18 cal row
    18 burpees over the row
    Max wall ball shots
    Rest 3'

    Amrap 3'
    15 cal row
    15 burpees over the row
    Max wall ball shots
    Rest 3'

    Amrap 3'
    12 cal row
    12 burpees over
    Max wbs
    Rest 3'

    Amrap 3'
    9cal
    9 burpees over
    Max wbs

  • Row cals, AD, WB Workout

    10mins 85% aero
    Row 200m
    AD 20cals
    10 wall balls 20/14# 10′ target

  • Clean deadlift 3x5 Strength

    clean deadlift 3x5

  • Gymnastics Grip Workout Workout

    Start from a hang from a pull-up bar with a overhand (regular) grip.
    One hand at a time move to a underhand (reverse) grip, then to an elgrip (eagle grip).
    Reverse the sequence to move back to the overhand grip. That is one round.
    Repeat for a total of ten to fifteen rounds.

  • Ti 3.2. Workout

    A) Penkki (kapea) 5x8

    35/37,5/40/42,5/42,5.

    Älyttömän vaikeeta mulle! Ojentajat vissiin niin heikot tai olkapäät niin tukossa etten saa niitä pysymään noin kapealla otteella.

    B) Ring dip 3x12

    Ohut kumppari apuna, meni ihan ok.

    C) Metcon

    500m row
    50 DU
    15 kbs 24kg

    Aika oli 12.05-12.10.

    Tosi väsynyt treenipäivä, ehkä edellisne päivän hieronta painoi tai sitten aiemmat viikot. Kroppa ihan puhki!

  • Max reps Box jumps 75 cm Workout

    Max reps of Box Jumps, height 75 cm, 6 min. after wod1 2 min. rest.

  • Ke 4.2. Workout

    A) Takakyykky 5x5

    80kg.

    B) Push press 3x5

    Tää oli aivan paska. Edellisen viikon onnistumisen jälkeen ajattelin et nytkin kulkee hyvin, mutta ei kulkenut tosiaan. Olkapäät vaan täysin voimattomat!

    3x55kg, 5x55kg, 5x52,5kg. Hurraa...

    C) 4 rounds

    8 strict hspu
    8 strict pull up

    Hspuissa koroke pään alla ja leuoissa ohut kumppari.