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

  • Aerobic work Workout

    30 min
    1 min walk / 1 min run
    4.17 km
    127/156
    7.13/5.40 min/km

    Iltapäivällä lihashuolto JH 60 min

  • Invictus August 26 & 27 2014 Strength

    Total 105 min
    3 sets of:
    200 m row, 2 wall climb, 10 goblet squat 12 kg
    mobility

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2-3 minutes
    30 30 32.5 35 35

    B.
    Bench Press
    *Set 1 – 5 reps @ 65% of tested 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 2 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 8 reps @ 80%
    *Set 8 – 8 reps @ 80%
    Rest exactly 2 minutes between sets.

    From Invictus August 27 2014:
    C.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs) > not unbroken
    Minute 2 – 10 Toes to Bar > 5 x 10, 5 x 6
    Minute 3 – 10 Burpee Box Jump-Overs (24″/20″) > 6

    Avg/max HR 182/189

  • Deadlift x5 with 10min AMRAP Workout

    Warmup
    300m Row
    Sprinter warmup

    Strength
    5-5-3-2 Warmup on Deadlift

    WOD
    Part A
    15 Mins to find 5 REP Max
    225/275/315/365 - Successful Attempt on all 5 reps (keep an eye on back for final 2 reps)

    Part B
    10 MIN AMRAP
    2 HSPU
    4 Ring Dips
    8 KB Swings with 70# bell
    **Score 8 rounds + 1hspu

  • Endurance Workout

    • 8 Interval of:
    Row 4:00 @ 85-90% MHR
    2:00 rest each interval

  • back squat Strength

    3 x 10

  • Hall Workout

    3 Cleans (225/155)
    200-meter sprint
    20 Single Arm Snatches (50/35)
    Rest 2 minutes
    5 Rounds

  • 5 kierrosta: skierg / selänojennus / ghd / 1-käden farmarikävely Workout

    5 kierrosta:

    • 40cal SkiErg
    • 15 selänojennus selkäpenkissä
    • 15 ghd-istumaannousu
    • 40m/40m 1-käden farmarikävely@ahap

    Vaikka harjoituksen tulos on aikaa vastaan, keskity laatuun. Hiihdä kovaa ja tee muut liikkeet huolellisesti. Farmarikävelyn voit tehdä hitaasti kävellen.

  • Lørdag 9. Januar 2016 Workout

    30 min cardio *gåtur
    60 min snømåking

  • Climb Up the Pyramid-Fuel East Workout

    1-10 of:
    KB Goblet Squat
    Slamball Overhead Slam
    Abmat Situp
    KB Swing
    Slamball Throw
    30 sec bar hang

  • 13/12/16 Workout

    Challenge time, using a 50 minute time cap, 100-10 in 10s, strict press ups. 9 deep dips, 6 ring dips, 3 30kg dumbbell bench press between rounds. 646 reps done today. Got 1 set of between rounds to do then the20 and 10 rounds. With Paddy, Jerry, Cootes, Andy B and Ian J.