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

  • Wet Floor Workout

    AMRAP 20:
    75 Wallballs (20/14)
    60/45 Calorie Row
    45 Toes to Bar
    30 Burpee Box Jump Overs (24/20)
    15 Ring Muscle-Ups

  • Competition Workout

    B.
    Every 6 minutes, for 36 minutes (6 sets):
    Run 400 Meters
    80 Double-Unders
    40 Kettlebell Swings (32/24 kg)

  • Helen Workout

    3 Rounds of:
    400m Run
    21 x 24kg KB Swings
    12 Pullups

  • Gymnastics Workout

    130 min

    1.Skill
    A. BMU practice for 30 min
    12 BMU
    B. HS practice for 20 min
    C. TTP strict MU follow along session
    + ring swings

    2.Strength
    Jonin HSPU-ohjelma
    A. 4*5 kipping HSPU, 3 sec down, rest 1 min between sets

    B. 4 rounds, rest 2 min between sets
    B1. OH yoke carry - not done
    B2. Single arm DB row, 4*8/s
    35 35 40 40 lbs

  • Wod Workout

    20min amrap

    1km aab
    15kb swing
    10 deadlift
    15 vatsarutistuksia
    1km aab

  • Aerobic work + mobility Workout

    80 min
    A. Aerobic work for 45 min
    Nordic walking
    Avg. HR 124
    B. Hip recovery flow

  • C. Push press Workout

    4 x 4 @ 74-78%

  • SA DB Push Press Strength

    Singel Arm DB Push Press 3x8/8

  • Barbell cycling - HPS Strength

    6 x 10 Hang Power Snatch

  • Invictus October 27 & 31 2014 Strength

    Total 120 min

    Warm up: slam ball, wall ball, ball throw, 5-loikka, jännehyppy

    A.
    Every two minutes, for 20 minutes (10 sets):
    Snatch x 1 rep
    *Sets 1-2 – 65-75% 27.5 30
    *Sets 3-4 – 80-85% 32.5 35
    *Sets 5-6 – 85-90% 37.5 40
    *Sets 7-8 – 90-95% 42.5 45 x
    *Sets 9-10 – 95-105% 45 47.5 x

    B.
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
    Then rest two minutes before starting…
    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep @ 101-105%

    C. & D. not done.

    Invictus October 31 2014
    B.
    Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: > 40 minutes (4 sets)
    Run 800 Meters > 450 m
    2 Legless Rope Climbs (15′) > normal
    10 Strict Handstand Push-Ups > HSPU feet on 24" box
    15 Ring Dips > 10, 10, 8, 8
    20 Burpees Box Jump-Overs (24″/20″) > 15

    Results: 7.04, 7.48, 7.51, 8.59
    avg/max HR 172/186