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

  • WOD & Skills Strength

    Total 90min
    WOD
    A.
    10min EMOM
    10-8 KBS 16kg, 5 burpee
    mobility
    B.
    Deadlift 1 RM
    C.
    5min AMRAP
    Box over burpee
    EMOM: 7 deadlift 70kg > skaalattu 60kg
    Result: 39
    D.
    2000m row
    E.
    Pull up practice for 15min - 50 reps
    2 rounds for quality:
    10 HSPU 1 abmat
    10 pull up

  • Olympics Strength

    Total 105min
    A.
    500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
    mobility

    B.
    1. Tempaus 80-95% pysäytyksestä polven alta 2 sek 7x3-2-1
    2. Työntö 70-90% rv+etukyykky+työntö 5x1+1+1
    3. Etukyykky non stop 4x5 te max painolla
    4x5x42.5kg
    4. Jännehypyt 5x5

    D. 500m row

  • HBBS Strength

    In eight sets or fewer, build to a 1-RM Back Squat
    * 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
    Back Squat x Max reps @ 85% of today’s 1-RM

  • Invictus April 7 2014 Strength

    Total 90min
    A.
    500m row, 2 rounds: 5 KPU, 5 HSPU, 10 box jump, 10 lunges

    In eight sets or fewer, build to a 1-RM Back Squat
    * 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
    B.
    In six sets or fewer, build to a 1-RM Weighted Pull-Up
    Weighted Pull-Ups
    C.
    Back Squat x Max reps @ 85% of today’s 1-RM
    D.
    For max reps:
    60 seconds of Pull-Ups
    Rest 2 minutes
    60 seconds of Strict Handstand Push-Ups
    Rest 2 minutes
    60 seconds of Kipping Hanstand Push-Ups
    Rest 2 minutes
    60 seconds of Ring Dips

    Result 1: 20+7=27
    Result 2: 3 reps @ 2 abmat + tekniikkakiekko
    Result: 1 RxD
    Result 4: 5+1+1+1=8

    E. Pull-ups 2x10

  • Painonnosto Strength

    Tempauksen tekniikkaa. Vetoja pausella.

  • SWK WOD 3 Workout

    3 ROUNDS FOR TIME
    * 20m OH LUNGE WALKS
    * 20m BROAD BURPEE JUMPS
    * 20m FARMERS WALKS
    * 20 X 10m SHUTTLES

  • FILTHY FIFTY Workout

    1 ROUND FOR TIME

    * 50 BOX JUMPS
    * 50 JUMPING PULL UPS
    * 50 KB SWINGS
    * 50 WALKING LUNCHES
    * 50 KNEES TO ELBOWS
    * 50 PUSH PRESS
    * 50 BACK EXTENSIONS
    * 50 WALL BALLS
    * 50 BURPEES
    * 50 DOUBLE UNDERS

  • SWK WOD Workout

    1 ROUND FOR TIME
    * 100 D/U
    * 50 PULL UPS
    * 30 X 10m SHUTTLES
    * 80 AIR SQUATS
    * 40 HAND RELEASE PUSHUPS
    * 30 X 10m SHUTTLES
    * 60 KB SWINGS
    * 30 PUSH PRESS
    * 30 X 10m SHUTTLES

  • Olympics & Mobility Strength

    Total 105min
    A.
    500m row, 2 rounds: 10 KPU, 10 wallball, 5 high box jump, 15 v-ups
    B.
    1. Tempaus nousu 2kg alle viimeisen verryttelypainon kakkosia ja ykkösiä (Kisaverryttely - 2kg ilman kisanostoja)
    2. Työntö nousu 5 kg alle alkupainon ykkösinä (Kisaverryttely - 5 kg ilman kisanostoja)
    2x25, 2x30, 2x35, 40
    3. Muutama Kyykky 4x3, rv max painoon saakka
    3x40 3x50 3x55 3x60
    C.
    2 rounds for quality:
    10 HSPU 1 abmat, 10 KPU, 15 GHD back raises, 20 AMSU
    D.
    Mobility WOD 60min

  • Skills Workout

    Total 60min
    A.
    3 rounds: 200m row, 8 T2B, 10 box jump
    B.
    BMU practice for 25min
    C.
    2 rounds for quality & time:
    50 DU
    15 KPU
    15 HSPU 1 abmat
    rest 3min
    Results: 4.42, 4.50 - 12.32