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

  • Metcon Workout

    Qualy WOD ISD
    (Solo per chi partecipa alla gara)

  • 23.12.2017 La Perus/jatkoryhmä "Lihaskunto/-huolto" Workout

    Soutu 2000m
    Vatsat 100 toistoa
    Soutu 2000m
    Vatsat 100 toistoa

    Päälle jokaisen lihasryhmän kevyt venyttely

  • Tiistai 10.7 Workout

    ”Helen”
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings (53/35)
    12 Pull-ups

  • 22.7.2017 KK&LM Workout

    5RFT
    20 GHDSU
    40 du`s
    10 deficit HSPU (2x15kg @ hand)
    6 snatch 45kg

  • Long metcon Workout

    AMRAP 3 min easy pace
    7/5 Calorie Row
    14 Jumping lunge

    ---5 min rest----

    AMRAP 7 min
    14 /10 Cal Row
    14 Double Under
    14 Alternating DB Snatch @ 40/25

    ---5 min rest------

    AMRAP 7 min
    14 Double DB Clean
    14 Double Under
    14 Double DB Squat

  • Invictus May 2&3 2014 Strength

    Total 105min

    BMU practice for 20min

    B.
    Take 15-20 minutes to build to today’s heavy Clean & Jerk.

    C.
    Bench Press @ 30X0
    *Set 1 – 5 reps @ 60% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 5 reps @ 80%
    *Set 8 – 5 reps @ 80%
    *Set 9 – 5 reps @ 80%
    *Set 10 – 5 reps @ 80%
    Rest exactly 2 minutes between sets.

    D.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Set 5 – 1 rep @ 90-95%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    Rest as needed between sets.

    E.
    1000m row

  • Perjantai 1.12 Workout

    21 Wall balls
    21 Ohs 40/25
    18 Wall balls
    18 Ohs 50/35
    15 Wall balls
    15 Ohs 60/45
    12 Wall balls
    12 Ohs 70/50
    9 Wall balls
    9 Ohs 80/55
    6 Wall balls
    6 Ohs 90/65
    3 Wall balls
    3 Ohs 100/75

    For the RX your ohs should be at least 110/85.
    rx - Go 10kg lighter
    rx-- Go 20kg lighter
    You can also do smaller increases

  • PP-WB-lunges Workout

    "5 RFT:
    10 pushpresses 50/30kg
    15 wallballs
    20 front rack lunges 50/30kg"

  • 5 rounds Workout

    Every 4min:
    15/12 cal Air bike
    12 DB Hang clean & jerk (alt./22.5/15kg)
    50 DU's

  • 2. Conditioning Workout

    For Time:
    80 Double Unders
    80 Air Squats
    800 Meter Run
    400 Meter Wreckbag Run (50/35)
    40 Kettlebell Swings (70/53)
    40/30 Calorie Schwinn (30/20 Calorie Assault Bike)