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

  • East Workout

    50 DUs, 40 situps, 30 KB swings, 20 push ups, 10 KB Snatches
    2 min rest between 2 rounds for time

  • EMOM 10min Workout

    3 power cleans on the minute

    min 1-3 @ 80kg
    min 4-6 @ 85kg
    min 7-9 @ 90kg
    min 10 Amrap @ 95kg

  • WW-15 modified Workout

    7min AMRAP

    15 cal row
    12 kb swing @ 32kg
    9 c2b pull ups

  • deadlift Strength

    3x5 @ 75%, 80%, 85%

  • Invictus April 25 & 26 2014 Strength

    Total 105min
    A.
    Two sets, not for time, of:
    HSPU x 5 reps
    T2B x 8 reps
    Lunges x 10 reps
    V-ups x 10 reps
    B.
    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 – 7 reps @ 75%)
    (*Set 8 – 7 reps @ 75%)
    (*Set 9 – 7 reps @ 75%)
    (*Set 10 – 7 reps @ 75%)
    Rest exactly 2 minutes between sets
    C.
    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
    D.
    For time:
    Run 200 Meters > row
    5 Thrusters (165/110 lbs) > 35kg
    10 Chest-to-Bar Pull-Ups > pull ups
    Run 400 Meters > row
    10 Thrusters (165/110 lbs) > 35kg
    20 Chest-to-Bar Pull-Ups > pull ups
    Run 800 Meters > row
    15 Thrusters (165/110 lbs) > 35kg
    30 Chest-to-Bar Pull-Ups > pull ups

    Result: 17.01
    Avg/max HR 182/195
    E.
    1000m row

  • La 31.1. Workout

    A) Mave 5x1

    100/105/110/115/120.

    Jes! Viimeinkin alkaa palata joku tolkku näihin ykkösiinkin. Ens kerralla toivottavasti enemmän!

    B) Supersetit

    8 DL (vähintään 70%)
    8+8 front rack lunges

    Mavessa 85kg ja lungeissa 50kg. Kuvittelin laittaneeni 45kg ja itku silmässä ihmettelin kun painaa niin helvetisti. Onneksi sitten jossain kohtaa tajusin, että laskuvirheestä kaikki johtui :) Perse jäätävässä krampissa tämän jälkeen.

    C) Amrap 20
    20db snatch 15kg
    20 kcal row
    20 goblet squat käsipainolla 20kg

    Vähän väsynyttä menoa, mutta tuli tehtyä. 4 kierrosta+tempaukset+ 12 kcal soutua.

  • Invictus April 23 2014 Strength

    Total 90min
    A.
    Three sets, not for time, of:
    Double-Unders x 30-50 unbroken reps
    Pistols x 4-6 reps each leg
    Ring V-Outs x 6-10 reps

    T2B x 8 reps
    B.
    Four sets of:
    Power Clean x 1.1.1 @ 80-85% of 1-RM
    (rest 10 seconds between singles)
    Rest as needed between sets
    C.
    Three sets of:
    Clean Pull x 1.1.1 @ 105-110% of Clean
    (rest 10 seconds between singles)
    Rest as needed between sets
    65kg 67.5kg 67.5kg
    D.
    On the minute, every minute, for 12 minutes:
    275-315/185-215 lb. Deadlift x 5 reps > 70kg
    Burpees x 5 reps

    Avg/max HR 177/186
    E.
    2000m row

  • Split jerk Strength

    Invictus April 15 2014

  • Invictus April 15 2014 Strength

    Total 90min
    A.
    Three sets, not for time, of:
    Wall Climbs x 2-4 reps
    Muscle-Ups x 3-6 reps > skaalattu 3 ring dips
    Toes to Bar x 10-12 reps

    HSPU x 3 reps, 1 abmat + 10kg plates
    B.
    In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
    C.
    Every two minutes, for 10 minutes (5 sets):
    Weighted Pull-Ups x 3 reps
    D.
    Complete as many rounds and reps as possible in 12 minutes of:
    Dumbbell Man-Makers x 5 reps (55/35 lb DBs) > 25 lb
    Chest-to-Bar Pull-Ups x 10 reps > pull ups
    Kettlebell Swing x 15 reps (32/24 kg)

    Result: 2 rounds + 18 reps
    Rounds: 3.36, 4.59, 3.24
    Avg/max HR 176/192
    E.
    1000m row

  • Pe 30.1. Workout

    A) Hang power snatch 5x3

    30/32,5/35/35/37,5f toisessa toistossa. HERMO.

    B) Hang power clean 5x10

    30/40/42,5/45/47,5kg

    Tää oli paha! Jäätävä pumppi käsissä :D Vielä kun joutui paksulla tangolla tekemään, niin puristusvoima ihan finaalissa.