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

  • D. Midline Workout

    4 rfq:
    40m Sandbag Walk (150/100)
    4 Sandbag Over Blocks (150/100) 54”
    25 ghd sit-ups
    25 ghd hip extensions
    - 2 min rest

  • Invictus September 22 2014 Strength

    Total 120 min
    3 sets of: 4 OHS, 6 HSPU, 8 T2B, 10 lunges
    Skillwork: MU practice for 20 min

    A.
    Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
    Interval 1 (30s) – Drop Snatch x 1 rep
    Interval 2 (60s) – High Hang Snatch x 1 rep
    Interval 3 (90s) – Snatch x 1 rep
    Perform all movements at 65-70% of your 1-RM Snatch.
    25 27.5 30 30 30 30 30 30 32.5 32.5

    B.
    Every minute, on the minute, for 10 minutes:
    Strict Shoulder Press x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
    Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
    Two sets of:
    Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
    Rest 3 minutes

    C.
    Complete as many rounds and reps as possible in 12 minutes of:
    3 Power Snatches (155/105 lbs) = 47 kg > 35 kg
    6 Overhead Reverse Lunges (155/105 lbs) > 35 kg
    9 Ring Dips w/Pause @ 1112 > no tempo
    Results: 3+13 = 49

    D.
    Three sets of: > 2 sets
    Bent-Over Barbell Row x 6-8 reps @ 2111
    35 kg 35 kg
    Rest as needed
    Chinese Plank x 60 seconds each (face up/face down)
    Rest as needed

  • Invictus September 20 2014 Strength

    Total 105 min
    3 sets of: 200m row, 10 lunges, 5 squat cleans 25, 30, 35 35 40 45 50, BMU practice
    Skillwork: HS/HSW practice for 10 min

    A.
    Every two minutes, for 12 minutes (6 sets):
    Front Squat x 2 reps
    Build by feel.

    B.
    2014 Granite Games Final Workout
    Perform the following two segments against a running clock…
    For time:
    Row 40 Calories
    50 Alternating Pistols > 30
    30 Toes to Bar
    10 Bar Muscle-Ups > green rubber band

    Result: 13.49

    When the running clock reaches 9:00, begin part II… > 15.00
    For time:
    Row 20 Calories
    3 Squat Cleans (285/180 lbs) = 82 kg > 55 kg
    2 Squat Cleans (295/190 lbs) = 86 kg > 57.5 kg
    1 Squat Clean (305/200 lbs) = 91 kg > 60 kg :)
    Result: 6.56

    Avg/max HR 176/187

  • Gymnastics + weightlifting Strength

    120 min
    Warm up 20 min

    1.Ring muscle up practice
    - MU 5 x 1

    • High amplitude ring swings
      Accumulate 60 swings in sets of 6-8 - 60

    • Parallel blocks alternating bottom of dip swings and support swings
      10 x 3+3+3+3 > 1 x 3+3+3+3

    • Front swing pull back with transition
      Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15

    • False grip top of pull up L-swings with transition
      Accumulate 15-30 in sets of 3-5 - 15

    2.Halting clean deadlift + Squat clean
    Build to heavy 2+2 for the day

    3.Done on Saturday

  • Kevennetty Marja-Leena Workout

    5 rounds:

    10 x thruster (25 kg)
    10x vatsalinkku

    2 rounds:

    5 leukaa (3 puhtaana ja 2 kuminauhalla)
    5 dippiä laitteessa omalla painolla

    Muuta:

    Tenniskyynerpää vaivaa. Tämä oli ensimmäinen yritys reenata kolmen viikon tauon jälkeen. Ei kestä vielä kunnon punttireeniä.

    Jatkan punttitaukoa koska ei se muuten parane. Vamma tuli kesällä ja olen jo testannut miten se kestää kipeänä reenaamista.

  • Bike for 98 mins Workout

    Biking outside for 98 mins (37,4 km)

  • Invictus September 12 2014 Strength

    Total 90 min
    5 min of assault bike. 5 push ups, 10 air squat, 10 abs, 10 backs
    mobility
    3 sets of:
    15 wall ball 6/9 kg, 10 T2B. 8 burpee box jump overs
    Skillwork: muscle up practice for 20 min

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

    C.
    Complete as mnay rounds and reps as possible in 6 minutes of:
    10 Strict Handstand Push-Ups
    20 Ring Dips
    30 Chest-to-Bar Pull-Ups 8 + 7
    Result: 45
    Rest 4 minutes, and then…

    Complete as many rounds and reps as possible in 4 minutes of:
    5 Strict Handstand Push-Ups
    10 Ring Dips
    15 Chest-to-Bar Pull-Ups 8+4+3
    Result: 30

    Compare results to August 8 2014 (done 11.5.2014): 45 + 35 > - 5 reps today

  • EMOM4 Snatch complex Strength

    EMOM 4:
    2 muscle snatch
    2 snatch balance to deep power

    • tyhjällä tangolla joka minuutti!
    • muscle snatch: keskity työntämään polvi lukkoon ja sitten vetovastuu käsille
    • snatch balance: tanko lähtee niskan takaa, työnnät tangon suorille käsille ja jalat laskeutuu power vastaanottoon lähelle 90 asteen kulmaa

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: la
    Aer: to - 50 min
    Squat: 2500 kg
    BB: ke, la

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 45

    MU - 22
    BMU - 15
    Bfly - 55
    BCTB -
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA 37 kcal/FFM

  • 5 rounds Workout

    5 rounds with concept bike

    3 min easy
    2 min moderate
    1 min fast