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

  • Invictus February 25 2014 Workout

    Total 90min

    500m row, 15 wallball, 5+5 thrusters, 5 burpee to 6" target
    A.
    Three sets for times of:
    50 Double-Unders
    15 Thrusters (75/55 lbs) 25kg
    15 Pull-Ups
    Rest 3 minutes
    Rest until fully recovered, and then…
    Results 3.36, 3.31, 3.54
    B.
    Three sets for times of:
    15 Box Jumps (24″/20″)
    15 Toes to Bar
    15 Burpees to 6″ Target
    Rest 3 minutes
    Rest until fully recovered, and then…
    Results 3.22, 3.45, 3.59
    C.
    Three sets for times of:
    Run 400 Meters (or Row 500 Meters) row 500m
    25 Kettlebell Swings (24/16 kg)
    50 Double-Unders
    Rest 3 minutes
    Results 4.01, 4.05, 4.03
    Result: 64.28
    Avg/max HR 166/192
    D.
    1500m row

  • Olympics & Mobility Strength

    Total 90min+60min
    A.
    500m row, 2 rounds: 10 air squat, 10 lunges, 20 abs, 20 backs
    B.
    1. Takakyykky nousu max
    tauko
    2. Tempausveto + tempaus laskussa tangon päistä 10 kg kiekko pois 8 x 1+1
    C.
    Weighted sit ups plate high 4x12x5kg
    500m row
    D.
    Mobility WOD 60min

  • Strength Strength

    Total 75min
    A.
    500m row, 2 rounds: 10 air squat, 10 lunges, 20 abs, 20 backs
    mobility
    B.
    1. Etukyykky
    Nousu kakkosilla ylös + kaksi sarjaa pienemmillä painoilla 5-6 toistoa
    2. Hyvää huomenta 4x5
    5x35 5x40 5x40 5x40
    3. Weighted chin up

  • Invictus February 19 2014 Strength

    Total 75min
    A.
    3 rounds: 300m row, 6 burpee, 20 DU
    mobility
    Strength
    Ring dips 5,5,4,3,2
    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders
    Rest exactly 3 minutes, and then . . .
    C.
    Complete as many rounds and reps as possible in 6 minutes of:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders
    Rest exactly 3 minutes, and then . . .
    D.
    Complete for time:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders

    Result 1: 10 T2B
    Result 2: 3 S2OH
    Result 3: 13.26
    Avg/max HR 178/198
    E.
    1000m row
    Ojentajat takaa seisten tangolla 4x12x10kg

  • "DAVID" 6 ABS PACK Workout

    4 rounds of:
    - 30 V-ups.
    - 60 Bicycles.
    - 30 Weighted sit-ups.
    - 60 Flutter kicks.
    - 30 Toe touches.
    - 60 Mountain climbers.
    - 30 DU.

  • Winter War 2015 Workout

    It is THE game day at Tampereen messu- ja urheilukeskus!

    -8:30 Doors open
    -9:00 First event starts
    -18:15 announcing the winner and award ceremony.

    You don't want to miss this!

    More info at:
    www.cfwinterwar.com

  • Friday 6th Feb. 2015 Workout

    Quest for the fittest in Finland is about to kick off!

    Winter War 2015 starts today with evening event at Tampereen messu- ja urheilukeskus.
    More info at:
    http://www.cfwinterwar.com/

    http://vimeo.com/110872479

  • Birthday workout 2015 (41) chipper Workout

    41 reps (number of years of birthday) of each movement then move on to complete for time:
    Deadlift (bodyweight) 135 lbs
    Pushups (full ROM)
    Squat (using bodyweight on the bar) 135 lbs
    Situps (unanchored)
    Pullups
    Air Squat
    Wallball (20 lbs for 10')
    Double Unders
    Box Jump (30" at least) I did a bit higher due to the height of big box at Y
    Burpees

  • Invictus April 8 2014 Strength

    Total 90min
    A.
    1000m+500m row
    For Max Reps:
    3 Minutes of Double-Unders
    Result: 214, PR 114 UB!
    B.
    In eight sets or fewer, build to a 1-RM Bench Press
    * Set 1 – 50% of possible 1-RM x 5 reps
    * Set 2 – 65% of possible 1-RM x 4 reps
    * Set 3 – 75% of possible 1-RM x 3 reps
    * Set 4 – 85% of possible 1-RM x 2 reps
    * Set 5 – 90-95% of possible 1-RM x 1 rep
    * Sets 6-8 – Test 1-RM
    C.
    Eight sets for max meters of:
    30 seconds max effort row sprint
    Rest 2:30
    Results: 138m, 139m, 141m, 139m, 146m, 144m, 149m, 148m
    Avg. 1.40.6-1.47.9/500m, avg/max HR 145/178
    D.
    2000m row, mobility

  • Invictus March 3 2014 Strength

    Total 90min
    A.
    2 rounds: 200m row, 10 T2B, 10 wallball, 1 rope climb
    A.
    Two sets of:
    Accumulate 60 seconds in an L-Sit
    Accumulate 60 seconds in a Handstand Hold
    (Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall) > Heels to wall
    Accumulate 60 seconds Front Leaning Rest on Rings
    (the top of the push-up position with rings 1″ off the ground)
    B.
    Every minute, on the minute, for 10 minutes:
    Clean & Jerk x 1.1.1 @ 75-80%
    (rest 10 seconds between singles)
    Skaalattu 1.1., 2 singles
    C.
    EMOM for 30min, 30 sec work, 30 sec rest (not Invictus):
    1. 3-5 Regular dip
    2. 5 Strict pull up / chin up
    3. 5 Thruster 35kg
    D.
    1000m row