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

  • Ring conditioning Workout

    EMOM 8
    3-6 ring MUs
    -scale to low ring MU
    -can use bands or ring thing

  • Upper body Workout

    E2mom 10
    Odd: 4-8 kb fsq
    Even: 4-8 z press

    5 min rest

    4 rft
    20-15-10-5
    Power clean @40
    Push press @40
    4-3-2-1
    RC

  • Pair Double Fran Workout

    42-30-18
    Thrusters 30/42,5 kg
    Pull ups

    3 min rest

    18-30-42
    Thrusters
    Pull ups

  • Thursday Optional Cardio or Rest Day Workout

    Swimming Workout
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE VASTALIHAKSET/LONKANKOUKISTAJAT/OJENTAJAT JA LATSIT AUKI
    SIT UIMAHALLIIN.

    3 kierrosta
    25 TAI 50M UINTI (RENTO)
    lepo 30s
    25 tai 50M UINTI (RENTO)
    lepo 30s
    50-100M UINTI (oma keskivauhti)
    lepo 1 min
    50-100m UINTI (oma nopea vauhti)
    lepo 3 min

    yksi kierros on siis 150-300m riippuen siitä miten pitkää matkaa kykenet uimaan. Suosittelen aloittamaan nousujohteisesti jos et ole uinut pitkään aikaan. Esim 1. kierros 150m, 2 kierros 200m ja kolmas 250m esim.

    ja loppuun vielä rento 50-100m palautteluvauhdilla.

  • WOD 12022016 Strength

    105 min

    Warm up for 10 min

    A. Skillwork: HSW practice for 10 min

    Warm up for 10 min

    B. Muscle Up Progression

    C. With partner complete AMRAP in 5 minutes of:
    Muscle Ups > Muscle up kääntö + dippi, violetti kuminauha
    45
    Rest 3 minutes

    With partner complete AMRAP in 5 minutes of:
    Ski for calories
    71

    Rest 3 minutes

    With partner complete AMRAP in 5 minutes of:
    Man Makers 55/35lbs > 30 lbs, thruster
    27

    D. Skillwork: MU practice for 15 min

    E. 3 sets of:
    Shoulder press x 10 reps

  • Power clean Strength

    Every 2 min
    3 PC @ 75%
    2 PC @ 80%
    1 PC @ 85%
    3 PC @ 80%
    2 PC @ 85%
    1 PC @ 90%

  • Strength Strength

    90 min

    WU for 15 min

    A. Back squat from Invictus May 4 2015

    Back Squat
    *Set 1 – 5 reps @ 65-70%
    *Set 2 – 3 reps @ 75-80%
    *Set 3 – 1 rep @ 85-90%
    Rest 2-3 minutes

    Every three minutes, for 15 minutes (5 sets):
    Back Squat x 2 reps @ 95%

    B. Deadlift 5x5 reps
    75 80 80 80 80

    C. Walking lunges with 45 lb DBs'
    12 12 20

  • 3 mile run Workout

    3 mile run

  • Zombie kyykky 3x6 Strength

    Zombie front squat 3x6

  • Kotikuntopiiri Workout

    Supersets 3x10+10 the bench press+ push up

    3 round:
    10 weighted jumping lunges
    10 t2b/variaton
    10 seated shoulder press 5+5 (front/back)