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

  • Invictus April 21 2016 Workout

    120 min

    Skillwork: HSW practice for 15 min
    Skillwork: MU practice for 15 min

    A.
    Three sets, not for time, of:
    Muscle-Ups x 3-6 reps > not done
    Nose-to-Wall Handstand Hold x 60-90 seconds > 45, 45, 60
    L-Sit x 30-60 seconds > 20, 20, 30

    B.
    Three sets of:
    Jerk Balance x 3 reps
    Rest as needed
    15 25 35

    C.
    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+% 52.5 55 57.5 60 62.5 65 PR! :)
    Rest as needed

    D.
    Three sets for max reps of:
    30 seconds of Handstand Push-Ups 5+4+2 = 11 rxd
    30 seconds of Rest

    Followed immediately by…

    Three sets for max reps of:
    30 seconds of Stationary Dips 7+5+4 = 16
    30 seconds of Rest

    Followed immediately by…

    Three sets for max reps of:
    30 seconds of Push-Ups 8+6+6 = 20
    30 seconds of Rest

    Total 47 reps
    Followed immediately by…

    For time:
    Row 1000 Meters
    4.03.3, 2.01.7/500m

    E. MU turn + dip x 10 reps (purple band)
    Seated DB press 7x20 10x15 10x15 lbs

  • Painonnostotekniikka Strength

    Clean&jerk koko tunti

  • Sumo deadlift 5x5 Strength

    • Same weight
    • 3min rest

  • Back weight lunges 3x 6+6 Workout

    Rest 1,5min
    Heavy weight but quality form

  • 20EMOM Pistol+TTB Workout

    10min
    1) 12 ttb
    2) 12 pistols

    10min
    1) 10 ttb
    2) 10 pistols

  • WOD 18012016 Workout

    21-15-9 reps for time of:
    - Power snatch (50/35 kgs).
    - Bar facing burpees.
    - Toes to rings.

    ** Time cap: 12 min.

  • Huoltoo Workout

    Huoltavaa treeniä. Olkapääjumpat, perhosleukoja, hiptrustia ja ohs tekniikkaa

  • 28/12 Workout

    20-15-10-5
    DL #50 (Rx 60)
    Pushups
    Power Clean
    Pullups

  • Rowing intervals 60x30sec Workout

    Rowing intervals

    60x30sec/30sec rest
    (1min rest after every 5:e interval)

  • Lisäpainoleukaa Strength

    Superkids:

    3 x maksimimäärä leuanvetoja

    Ninjat:

    3 x 5 lisäpainorinta tankoon