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 May 26 2014 & CFJKL Metcon Strength

    Total 75min

    Movement on the minute for 18 minutes, 6 sets:
    1. min row 30 sec
    2. min 5 strict pull ups
    3. min 10 wall ball 6kg

    A.
    Take 20 minutes to find your new 1-RM Back Squat

    B.
    In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
    “Murph”
    For time:
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run

    > vaihdettu CFJKL Metcon:
    7 min AMRAP:
    10 front rack lunges 30kg
    10 bar over burpees

    *Lunges performed on approx. 10 meter distance, 11 lunges/set
    Result: 105 reps
    Avg/max HR 178/188

    C.
    1000m row

  • 14MAA2015 Workout

    AFAP (As Fast As Possible)
    3 rounds for time of
    15 Push Press
    15 Pull Ups
    15 Box Jumps

  • Käsilläseisontaharjoittelua Workout

    Superkids:

    3 kierrosta

    30 sek käsilläseisontapito selkä kohti seinää (yhteensä)
    30 sek lepo
    14 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
    30 sek lepo
    30 sek käsilläseisontapito vatsa kohti seinää (yhteensä)
    30 sek lepo
    14 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
    20 hollowrocks
    20 supermieskeinuntaa

    Ninjat:

    3 kierrosta
    1 min käsilläseisonta pito selkä kohti seinää
    16 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
    1 min käsilläseisontapito vatsa kohti seinää
    16 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
    40 hollow rocks
    40 supermieskeinuntaa

  • Monster 11/2015 Workout

    Partner WOD
    6min AMRAP/2min Rest between
    A) 15 Cal Row
    KB Swings 24/16kg
    B) 100m Farmers Carry
    Burpee-Thrusters 40/25kg
    C) 50 Double Unders
    Situps
    D) 30 Box Jumps
    Pushups

                Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes her task, continuing to accrue as many reps of movement B as possible in 6 minutes. Score=amount of reps at movement 2

  • Back squat Strength

    BS: 3x3

  • Invictus May 13 2014 Workout

    Total 75min

    3 rounds, not for time, of:
    5 deadlift 50kg
    5 box jump
    5 burpee

    BMU practice for 10min, 5 sets, best red rb

    B.
    Four rounds for time of:
    6 Deadlifts @ 75-80% of 1-RM > 75kg
    12/9 Ring Dips > 6
    Result: 5.57
    Rest exactly 3 minutes, and then…
    C.
    Three rounds for time of:
    10 Box Jumps (30″/24″)
    15/10 Strict Handstand Push-Ups > kipping, 10kg plates
    20 Kettlebell Swings (32/24 kg) > pull ups
    Result: 7.50, 6.14, 8.15 = 22.19
    Rest exactly 2 minutes, and then…
    D.
    Two rounds for time of:
    30 Hand-Release Push-Ups
    60 Double-Unders
    Result: 9.39
    Total 43.00, avg/max HR 156/185
    E.
    1000m row

  • Olympics & Gymnastics Strength

    Total 105min
    A.
    2 rounds, not for time, of:
    10 lunges
    10 air squat
    15 v-ups
    15 back extensions
    B.
    1. Tempausveto varpaille, tanko liikkuu läheltä ja nousee navan yli
    5x3 80-110% te max
    35, 40, 40, 45, 45
    2. Tempausveto korkea rintalastaan + tempaus
    5x1+1
    20, 25, 27.5, 30, 32.5
    Huom! Ranteet sisäänpäin, jotta tanko ohjautuu läheltä kehoa.
    3. Tempaus 4x1
    4. Muscle snatch + ohs
    4x1+1+1+1
    20, 22.5, 22.5, 22.5
    C.
    3 rounds for quality & time:
    10 HSPU > 5 @ 10kg plates + 5 @ abmat
    15 pull ups
    20 amsu
    25 DU
    Result: 7.20, 8.45, 7.38 = 23.45

  • Invictus May 21 2014 Workout

    Total 60min
    2000m row
    A.
    For times:
    Run 2400 Meters > row 2500m
    Result: 11.00.2, 2.12.0/500m, 163/177
    Rest exactly 6 minutes

    Run 1600 Meters > row 1500m
    Result: 6.19.8, 2.06.6/500m, 171/183
    Rest exactly 4 minutes

    Run 800 Meters > row 1000m
    Result: 4.04.4, 2.02.2/500m, 176/189
    Rest exactly 2 minutes

    Run 400 Meters > row 500m
    Result: 1.55.9, 1.56.0/500m, 176/189
    Total 35.40, 159/189

    B.
    10 min of walking on treadmill

  • Invictus May 19 2014 Strength

    Total 90min
    3 rounds, not for time, of:
    T2B x 10 reps
    Wall ball x 10 reps
    Lunges x 10 reps
    Back extensions x 15 reps

    Invictus May 19 2014
    A.
    Every two minutes, climbing the ladder until you fail a weight twice:
    Snatch x 1 rep
    *Set 1 – 50%
    *Set 2 – 60%
    *Set 3 – 65%
    *Set 4 – 70%
    *Set 5 – 75%
    *Set 6 – 80%
    *Set 7 – 85%
    *Set 8 – 90%
    *Set 9 – 95%
    *Set 10 – 101%
    *Set 11 – 103%
    *Set 12 – 105%
    B.
    Every two minutes, for 16 minutes (8 sets):
    Clean & Jerk x 2 reps
    *Set 1 – 50%
    *Set 2 – 55%
    *Set 3 – 60%
    *Set 4 – 65%
    *Set 5 – 70%
    *Set 6 – 75%
    *Set 7 – 80%
    *Set 8 – 85%
    C.
    Five sets for times of:
    Row 300/250 Meters
    Rest exactly 60 seconds
    Results: 0.56.0, 0.55.0, 0.54.2, 0.54.1, 0.54.2
    Avg.speed 1.52.0, 1.50.0, 1.48.4, 1.48.2, 1.48.4
    Avg/max HR 172/187
    D.
    1000m row

  • Invictus May 17 2014 Workout

    Total 75min

    2 rounds, not for time, of:
    500m row, 10 wallball, 10 burpee
    Thrusters
    5x15 5x25 4x30 3x35 3x40

    Invictus May 17 2014
    B.
    “Sage at 20″
    Complete as many rounds and reps as possible in 20 minutes of:
    20 Thrusters (135/95 lb) > 43kg, skaalattu 40kg
    20 Pull-Ups
    20 Burpees

    Result: 2 rounds + 9 thrusters = 129 reps
    Avg/max HR 179/192
    C.
    3 rounds for time of:
    HSPU x 10 reps > 1 abmat
    Pull ups x 10 reps
    AMSU x 30 reps

    Result: 4.53, 5.30, 6.16 = 16.39
    Avg/max HR 156/186
    D.
    1000m row