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

  • 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!

  • 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.

  • Tabatas and Runs Workout

    Tabata push-up
    Run 800 meters
    Tabata sit-ups
    Run 800 meters
    Tabata burpees
    Run 800 meters

    Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

    Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second).

  • Su 8.2. Workout

    Treenipätkän viimeinen treeni. Kyllä ottikin kolme viikkoa nyt koville! Käytiin Sannin kanssa treenaamassa heti aamusta ja olo oli kyllä aika nihkeä, jotenkin nuha ja väsytti. Kulki kuitenkin kivasti!

    A) Mave 5x5, vähintään 80% eli 96kg

    100/102,5/105/110/112,5kg. Hyvin meni! Ja ilman mankkaa ;)

    B) Mave 3x10, tempo 2220

    75kg. Kyllä hapotti!

    C) Amrap 8

    1DB snatch/arm, paino oli 15kg
    1 burpee
    1 pull up

    Ei mitään mahkuja laskea kierroksia, mutta tein ihan koko ajan töitä. Oli ihmeellisen kiva :)

  • 5 min AMRAP: 4 wall walks, 8 Power Snatch 75lbs, 1 min rest, 5 min. AMRAP: 8 Power Snatch, 12 SDHP (75 lbs), rest 1 minute, 5 Min AMRA: 12 SDHP (75 lbs), 4 wall walks Workout

    5 Minute AMRAP:
    4 wall walks (chest touches wall)
    8 Power Snatch (75 lbs)
    rest 1 minute
    5 Minute AMRAP:
    8 Power Snatch (75 lbs)
    12 SDHP (75 lbs)
    rest 1 minute
    5 Minute AMRAP:
    12 SDHP (75 lbs)
    4 Wall Walks

  • Mix up of 4-5 rounds of: bent over inbetween leg hip thrust with low pulley, L-Sit Pullup hold, Single leg deficit lunge with rear leg on bench, Plank, Shoulder dumbell press Workout

    bent over inbetween leg hip thrust with low pulley x 6-10 reps
    L Sit Pullup Hold :30
    Single leg deficit lunge with rear leg on bench x 5 each leg
    Plank Hold for :30
    Shoulder dumbbell press x 6 (super strict - no dip)

  • HELEN Workout

    3 RFT
    400m run
    21 swings @24/16
    12 pull ups

  • Invictus June 28 2014 Workout

    Total 90 min
    Row 1000m
    Skillwork: BMU practice for 10-15 min, 7 sets, best yellow band
    HS/HSW practice for 10 min
    A.
    Complete as many rounds and reps as possible in 6 minutes of:
    4/3 Muscle-Ups > 5 ring dips
    12 Alternating Pistols
    Rest exactly 4 minutes, and then . . .
    Result: 4+3
    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    4 Hang Cleans (185/135 lbs) = 61 kg > skaalattu 50kg
    8/6 Handstand Push-Ups 1 abmat
    Rest exactly 4 minutes, and then . . .
    Result: 2+4
    C.
    Complete as many rounds and reps as possible in 6 minutes of:
    5 Deadlifts (275/185 lbs) = 84 kg > skaalattu 75 kg
    10 Burpees Over the Barbell
    50 Double-Unders
    Rest exactly 4 minutes, and then. . .
    Result: 2+13
    D.
    Complete as many rounds and reps as possible in 6 minutes of:
    2 Chest-to-Bar Pull-Ups
    2 Thrusters (135/95) = 43kg
    4 Chest-to-Bar Pull-Ups
    4 Thrusters
    6 Chest-to-Bar Pull-Ups
    6 Thrusters
    8 Chest-to-Bar Pull-Ups
    8 Thrusters
    . . . and so on up the ladder
    Result: 8 C2B + thruster
    E.
    Own additional set: for time:
    50 pull ups
    Result: 4.42

  • Invictus July 21 2014 Strength

    Total 105 min
    2 sets of:
    10 T2B. 10 box jump, 10 lunges, 10 wall ball

    Skillwork: MU practice for 20 min

    A.
    Front Squat
    *Set 1 – 3 reps @ 55-60%
    *Set 2 – 2 reps @ 65-70%
    *Set 3 – 1 rep @ 75-80%
    *Set 4 – 1 rep @ 80-85%
    *Set 5 – 1 rep @ 85-90%
    *Set 6 – 1 rep @ 90-95%
    *Set 7 – 1 rep @ 95+%
    *Set 8 – 1 rep @ 101-105%
    Rest as needed
    B.
    Every two minutes, for 20 minutes (10 sets):
    Snatch x 1 rep
    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
    C.
    For time:
    Row 2000 Meters
    Result: 8.17.3, 2.04.3/500m
    avg/max HR 174/187

  • Fitness Workout

    A.
    Four sets of:
    Front Squat x 6 reps @ 2111
    Rest 30 seconds
    Goblet or Double Goblet Walking Lunges x 16 reps
    Rest 30 seconds
    Push-Ups x 20 reps @ 1011
    Rest 30 seconds
    Nose-to-Wall Handstand Hold x 45-60 seconds
    Rest 60-90 seconds

    B.
    Five sets for max reps of:
    30 seconds of Ring Dips
    Rest 30 seconds
    30 seconds of Box Jumps (24″/20″)
    Rest 30 seconds
    30 seconds of Russian Kettlebell Swings
    Rest 90 seconds