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

  • Tyre flip Workout

    Renkaan pyöritykset
    5×10 30s palautus kierroksen välissä ja sit 2min tauko ja uusi setti

  • Front squat Strength

    Front squat
    10-8-6-4-2

  • Back Squat 4x6 Strength

    Back Squat 4x6

  • Invictus May 9 2015 Workout

    75 min

    Warm up for 25 min
    Skillwork: HSW practice for 5 min (ntw HS wall runs)

    A.
    Four sets for times of:
    400 meter run > 300
    10 Deadlifts (315/215 lb.) = 97.5 > 70 kg
    20 Box Jumps Overs (24/20″)
    30 Pull-Ups > 20
    400 meter run > 300
    Rest 5 minutes between sets

    Results: 6.14, 6.13, 6.34, 7.03 + 15 = 41.04
    162/193

  • WOD 12022016 Strength

    105 min

    Warm up for 10 min

    A. Skillwork: HSW practice for 10 min

    Warm up for 10 min

    B. Muscle Up Progression

    C. With partner complete AMRAP in 5 minutes of:
    Muscle Ups > Muscle up kääntö + dippi, violetti kuminauha
    45
    Rest 3 minutes

    With partner complete AMRAP in 5 minutes of:
    Ski for calories
    71

    Rest 3 minutes

    With partner complete AMRAP in 5 minutes of:
    Man Makers 55/35lbs > 30 lbs, thruster
    27

    D. Skillwork: MU practice for 15 min

    E. 3 sets of:
    Shoulder press x 10 reps

  • Strength Strength

    90 min

    WU for 15 min

    A. Back squat from Invictus May 4 2015

    Back Squat
    *Set 1 – 5 reps @ 65-70%
    *Set 2 – 3 reps @ 75-80%
    *Set 3 – 1 rep @ 85-90%
    Rest 2-3 minutes

    Every three minutes, for 15 minutes (5 sets):
    Back Squat x 2 reps @ 95%

    B. Deadlift 5x5 reps
    75 80 80 80 80

    C. Walking lunges with 45 lb DBs'
    12 12 20

  • Fredag 12. Februar 2016 Workout

    Sykkel, hjemme
    5K
    14 min
    114 kcal

  • 10 round triplet Workout

    10 rounds for time

    TIMES TO BEAT

    Beginner athlete: 18min 55sec
    Average athlete: 15min 46sec
    Advanced athlete: 12min 37sec
    Elite athlete: 9min 28sec
    Regional athlete: 8min 12se

  • Invictus May 1 2015 Strength

    105 min

    WU for 5 min

    Skillwork:
    HSW practice for 15 min
    MU practice for 10 min

    A. not done

    B.
    Every minute, on the minute, for 12 minutes:
    Clean & Jerk x 1 rep

    *Sets 1-2 – 45-55% 35 37.5
    *Sets 3-4 – 55-65% 40 45
    *Sets 5-6 – 65-75% 47.5 50
    *Sets 7-8 – 75-85% 52.5 55
    *Sets 9-10 – 85-90% 57.5 60
    *Sets 11-12 – 90+% 62.5 65 jerk x.

    C.
    Back Squat
    *Set 1 – 5 reps @ 65-70%
    *Set 2 – 3 reps @ 75-80%
    *Set 3 – 1 rep @ 85-90%
    *Sets 4-6 – 1 rep @ 90-95%
    Rest 3 minutes

    D. changed
    "Power Elisabeth"
    For time:
    21-15-9
    Power clean 95 lbs = 42.5 kg
    Ring dips

    Result: 13.21 :)

  • Invictus April 27 2015 Strength

    105 min

    Skillwork: HSW practice for 15 min

    A.
    Three sets, not for time, of:
    Toes to Bar x 10-15 unbroken reps 12,10,10
    Double-Unders x 40 unbroken reps
    Muscle-Ups x 2-8 unbroken reps > hanging at rings, MU turns

    B.
    Three sets of:
    Jerk Balance x 3 reps
    Rest as needed
    30 35 40

    C.
    Six sets of:
    Push Press + Power Jerk + Split Jerk
    Rest 2-3 minutes

    D.
    Every 8 minutes, for 24 minutes (3 sets):
    Row 1000 Meters 4.37, 4.36, 4.32
    2 Legless Rope Climbs > not legless
    15-Meter Handstand Walk > ntw HS hold x 30 sec

    6.50, 6.40, 6.25