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

  • ROWKBSDU Workout

    Total 65min
    A. WU 500m row, 3 rounds
    5-3 high box jumps: box+25 x5, 25+25 x5, 25+25+10 x3
    10 KB snatch 8/12kg

    B. Skills: HSPU practice for 15min
    1 abmat 3,3 RxD: yrityksiä

    C. Metcon, 3 rounds for time:
    500m row 1.58, 1.58, 2.02
    20 KBS 16kg 20,20,20
    50 DU osissa
    Result: 15.03
    Rounds: 4.33, 5.14, 5.14 avg/max HR 178/188

    D. Post WO 1000m row, shoulder rehab with KB
    2x12x6kg 2x6x8kg 2x6x8kg+2x6x12kg

  • Strength & Skills Strength

    Total 100min
    A. WU 700m row, 3 rounds: 5 heavy wall ball 9kg, 15 abs&15backs, mobility

    B. Strength
    Narrow bench, Wendler week 5
    HBBS, Stopper & volume
    Regular dips 5,5,5

    C. Skillwork: KPU practice for 15min

    D. Post WO: 700m row

  • Skills & Metcon Strength

    Total 80min
    A. WU, 3 rounds: 250m row, 20 DU, 5 burpee, mobility

    B. Strength
    Weighted pull-ups 1 RM max test

    C. Skillwork
    KPU practice for 20min

    D. Metcon
    3 rounds against time, 2min rest in between:
    750m row 3.08, 3.08, 3.08 soutujen keskivauhti 2.05/500m
    50 DU 0.56, 1.18, 1.29
    Result: 17.20, rounds 4.05, 4.25, 4.36
    Average/max HR 171/187 (palautukset laskevat keskisykettä)

    E. Post workout: 1000m row, mobility

  • Strength & Skills Strength

    Total 100min
    A. WU 500m row, 3 rounds: 15 abs, 15 backs, mobility

    B. Strength
    Push jerk
    Push press
    Shoulder press
    Squat
    OHS, FS, HBBS
    Weighted situps with ls 3x12x15kg
    Good morning

    C. Skillwork: KPU practice for 15min

  • Short Interval Workout

    Choose ONE of the following sports:
    Swim Repeat 25m, recover 1:1 until form/pace deteriorates
    Bike Repeat 400m, recover 1:1 until form/pace deteriorates
    Run Repeat 100m, recover 1:1 until form/pace deteriorates
    Row Repeat 500m, recover 1:1 until form/pace deteriorates

  • Invictus Strength

    B.
    Every 2 minutes, for 16 minutes (8 sets):
    Front Squat
    *Set 1 – 2 reps @ 75%
    *Set 2 – 2 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Sets 5-8 – 1 rep @ 92-95%

  • 8-25-14 Back Sq, Front Sq, Sprint Intervals Workout

    Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x325, 2x355, 1x375
    Front Squats - 3x185, 3x205, 3x225, 3x245, 1x265
    60m Sprints - 6x60m - rolling - on track - 8.47, 8.12, 8.00, 7.91, 7.84, 8.03
    100m Sprints - 2x100m - rolling - on track - 14.25, 14.88

  • Invictus Workout

    Against a five-minute running clock,
    100 Double unders
    immediately followed by, as many reps as possible in the remaining time of:
    Muscle-Up + 2 Dips

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    80 Double unders
    immediately followed by, as many reps as possible in the remaining time of:
    Chest-to-Bar Pull-Ups

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    100 Double unders
    immediately followed by, as many reps as possible in the remaining time of:
    Muscle-Up + 2 Dips

  • Invictus Strength

    Bench Press
    *Set 1 – 5 reps @ 65% of tested 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 2 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 8 reps @ 80%
    *Set 8 – 8 reps @ 80%
    Rest exactly 2 minutes between sets.

  • PSherwood Wall Ball/Hang Clean Workout

    5 rounds for a time:

    20 Wall ball shots 20/16
    10 Hang power clean @155