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

  • Back squat Strength

    Smolov week 5 day 1

    back squat
    7@40-60kg
    3 @80-90kg
    7x5 @95kg

  • Open Gym 16:00 - 17:00 Workout

    Open Gym 16:00 - 17:00
    InBody mittaus 16:00 - 20:00

  • GymnasticsWod Workout

    20min AMRAP:
    - 5 Skin the cat
    - 5 Bar MU
    - 5 Ring Rows
    - 5 Push Up
    - 5 Pull Up

  • STRICT PULL-UP 1 X 3 Strength

    Lisäpainoilla jos pystyy. Skaalaus tarvittaessa.

  • Invictus October 20 2014 Strength

    Total 120 min
    2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
    mobility

    A.
    Every minute, on the minute, for 20 minutes:
    Minute 1 – Hang Snatch x 1 rep
    37.5 x 35 37.5 40 x 40 40 42.5 42.5
    Minute 2 – Snatch x 1 rep
    37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
    Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 2 reps @ 93-98%

    C.
    “The Quick and the Dead”
    Three rounds for time of:
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
    6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg

    (Compare results to September 1, 2014.)
    Results: 6.04, 6.41, 7.59 = 20.45

    D.
    Three sets of:
    Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111 35 lbs
    Rest as needed
    Weighted Plank x 45-60 seconds 45 sec, 25 kg
    Rest as needed

  • Warm Up: General Workout

    5 sun salutations
    + 2x
    5 push-ups
    10 sit-ups
    20 shoulder passes

  • WOD 021214 "777" Workout

    7 Rounds for Time :

    ► 07 DeadLift
    ► 07 WallBall Shot
    ► 07 Clean
    ► 07 Sit Up
    ► 07 Front Squat
    ► 07 Burpees
    ► 07 Pull Up

  • CFMT 010914 Workout

    WOD
    3 Rounds for time:
    30 KB Swing (24/16kg)
    15 Pull Ups
    7 Burpees
    - 15 minute cap -

  • Four rounds: Airdyne & run Workout

    Assault Bike plus Run Workout:
    4 rounds:
    Bike: 3min easy, 2min moderate, 1min hard, 30sec max effort
    Run: 800m moderate jog (with weight vest).

    ****Weight vest needs to be 10-15% of body weight.

    Workout Details: Bike 3min easy, 2min mod, 1min hard, 30sec max effort. Immediately do 800m moderate jog with weight vest, repeat for a total of 3 rounds. No add’l rest between intervals or rounds.

  • 05APR2015 Workout

    HomeWOD
    100 Burpees for time