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

  • Sprints , row Workout

    8x200m @ 80%
    4x100m @ 80%

  • Barbell row Strength

    4x8, tempo

  • Weighted dip Strength

    4x8, tempo

  • Interval work (main site Monday 160208) Workout

    3 5-minute rounds for max reps at each station:

    • From 0:00-2:00, run 400 meters then double-unders
    • From 2:00-3:00, 35-lb. dumbbell push jerks
    • From 3:00-4:00, pull-ups
    • From 4:00-5:00, 35-lb. dumbbell hang squat cleans

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 9

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to - 1 h 50 min
    Squat: 1995 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB - 80
    HSPU - 55

    MU - 26
    BMU - 48
    Bfly - 175
    Bfly CTB - 1 harjoituskerta
    HSW - 74 m

    Sleep 4/7
    Avg. tt. bed 22:30
    Avg. t. asleep 7 h 50 min
    Avg. EA 39 kcal/FFM

  • HSP & Olympics Strength

    120 min

    Warm up for 10 min

    A. HSP week 11, day 1
    Back squat 5x50 5x57.5 3x65 2x75 1x77.5 1x85 87.5 ei
    Front squat not done

    B. Olympics / Jyrkin tunti
    1. Drop snatch / tankojumppa
    2. Te-veto nivuselta x 2-3 + tempaus riipusta
    3. Te sj
    4. Mahatempaus
    5. Tempaus maasta
    6. Rv + työntö yhdistelmät, kuusi erilaista, paino 37.5 kg

    C. Back squat
    5x40 5x50 5x60 5x70 5x70

    D. Stopper back squat
    3x40 2x50 2x60 1x70 2x1x75

    E. Hypyt nonstop kolmen boksin yli permannolla
    20", 24", 30"

  • Strength Strength

    90 min

    WU for 10 min: assault bike, HSPU, strict T2B - 7 HSPU rxd! :)

    A. Skillwork: HSW practice for 15 min
    MU practice for 10 min

    B.1. Shoulder press 1 RM
    B.2. 5 x 1 rep @ 90 % of 1 RM

    CF Jkl WOD lauantai 19.12.2015

    C.1. Push press 3x10 reps
    C. 2. 15 reps of russian twists after each set 10 kg

    D. 6 min AMRAP of:
    1,2,3,4,5... reps
    Ring dips
    Burpees

    Result: 6+1 = 43 reps

    E. 3 sets of:
    Evil wheels x 10 reps
    Strict seated DB press 8x20 8x20 10x15 lbs
    Ring push up x 6 reps

  • 1.11.2017 40+ Workout

    Minutes 0:00 – 7:00
    Build to a Moderate Pause Overhead Squat
    Minutes 7:00 – 12:00
    Build to a Moderate Pausing Snatch Balance

  • Invictus April 6 2015 Strength

    90 min

    Warm up for 15 min

    Workout of the Day
    OFF-SEASON PROGRAM begins

    A.
    Five sets of:
    Front Squat x 1 rep
    Rest as needed
    60 65 70 72.5 77.5 PR! :)

    In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

    B.
    Five sets of:
    Snatch from Mid-Thigh x 2.2.2 reps
    (rest 10 seconds between 2 rep clusters)
    Rest 3 minutes
    27.5 30 32.5 35 37.5 :)

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

    D.
    Every two minutes, for 12 minutes (6 sets):
    Back Squat x 6 reps @ 75%

    E. Skillwork: MU practice for 5 min
    False grip 3x15 sec
    Baby MU 2x5

  • Invictus April 7 2015 Strength

    90 min

    WU for 10 min
    Skillwork: HSW practice for 10 min

    A. not done

    B.
    Pause Jerk
    (dip and hold for 2 seconds, then jerk)
    *Set 1 – 3 reps @ 60% 37.5
    *Set 2 – 2 reps @ 70% 45
    *Set 3 – 2 reps @ 80% 50
    *Sets 4-8 – 1 rep @ 90+% 55 55 55 57.5 57.5 x
    Rest as needed

    C.
    Three sets of:
    Push Press x 4-5 reps
    Rest as needed

    Make these as heavy as you can handle.

    D.
    Complete as many rounds and reps as possible in 6 minutes of:
    6 Strict Handstand Push-Ups > abmat + 15 kg plate
    9 Burpees > 6
    12 Stationary Dips > 6
    Result: 2 rounds + 4 reps = 40 reps