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

  • 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.

  • 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!

  • 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.

  • Snatch Strength

    Find a heavy 4

  • Clean deadlift 3x5 Strength

    clean deadlift 3x5

  • Row cals, AD, WB Workout

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

  • COOL DOWN Workout

    5min easy aerobic activity

    2 rounds: 5 Pull-Up + 10 Push-Up + 15 Air Squat

  • HBBS Strength

    Invictus May 12 2014

  • Partner WOD Workout

    AMRAP 30' with a partner:

    7,5m walking lunge @40/30kg
    7 T2B
    1 Rope Climb
    7 T2B
    7,5m walking lunge @40/30kg

    • one athlete complete a full round, than switch Rx+ 10kg weight west

  • 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