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 December 23 2014 Workout

    105 min
    WU & preparation for metcon
    A.
    “12 Days of Christmas – Invictus Style”
    1 Lap (Run or Row 300 Meters) row
    2 Snatches (155/105 lbs) > 35 kg
    3 Thrusters (155/105 lbs) > 35 kg
    4 Muscle-Ups > ring dips
    5 Burpees
    6 Toes to Bar
    7 Chest-to-Bar Pull-Ups
    8 Kettlebell Swings (48/32 kg) > 24 kg
    9 Box Jumps (30″/24″)
    10 Handstand Push-Ups > abmat
    11 Ground to Overhead (155/105 lbs) > 35 kg
    12 Man-Makers (55/35 lb DBs) > 30 lb
    169/187

  • 20151030 WoD#1 Workout

    "15-12-9
    Thruster (60/40)
    Burpee T2B"

  • C&J Complex Strength

    "C&J Complex (60/40)
    1x Power Clean
    1x Hang Squat Clean
    1x Front Squat
    1x Split Jerk
    2x F.Rack Lunges"

  • Olympics Strength

    105 min

    Warm up

    A. Jyrkin tunti
    1. Tankojumppa Jyrkin special
    2. Taito & liikkuvuus: rinnalleveto + kyykkyyn työntö
    25 25
    3. Tempaus
    2x25 2x30 32.5 35 37.5 40 42.5
    4. Työntöveto + rv + työntö
    35 35 40 45 50 52.5 55
    5. Rv + työntö
    45 50 52.5
    6. Tempausveto
    5x35 5x45

    B. Shoulder press

  • SJSP + telinevoimistelukurssi Strength

    60 min
    Warm up
    A. SJSP, week 3, day 1
    6x6x60kg
    B. Front rack alternating reverse lunges 16x40 16x46 16x45
    C. Takareisikoukistus 8x15 8x12.5 8x12.5

    90 min
    Telinevoimistelukurssi, 4. kerta
    Alkuvoima: keskivartalo
    Taito 1: käsilläseisonta
    Taito 2: puolivoltti ja sen osaharjoitteet

  • Strength / Invictus December 22 2014 Strength

    90 min
    Skillwork: MU practice for 15 min, HSPU practice
    Warm up
    A.
    Three sets of:
    Jerk Balance x 3 reps
    25 35 45

    B.
    Every 2 minutes, for 12 minutes (6 sets), complete:
    Hang Snatch + Snatch from Below the Knee
    25 30 32.5 35 35 35

    C. not done, instead 3 sets of:
    Ring dips 7, 7, 5

    D. Bench press

  • UFT011115 Workout

    Chipper
    - wall climb 5
    - burpee 10
    - pull up 15
    - db snatch 20 (15kg)
    - box jump 25 (60cm)
    - kb swing 30 (24kg)
    - hr push up 35
    - air squat 40
    - row 45 (cal)
    - skierg 50 (cal)

  • Invictus December 16 2014 + SJSP Strength

    105 min

    A. SJSP
    Week 2, day 3
    10x3x70 kg

    Event 7
    For max reps:
    3 Minutes of Shoulder to Overhead (205/135 lbs) > 40 kg
    Immediately followed by…
    Result: 28

    Event 8
    Three rounds for time of:
    5 Squat Cleans (205/135 lbs) > 40 kg
    50 Double-Unders
    Immediately followed by…
    Result: 7.19/10.19

    Event 9
    Four rounds for time of:
    6 Ground-to-Overhead (155/105 lbs) > 35 kg
    12 Chest-to-Bar Pull-Ups
    Immediately followed by…
    Result: 15.41/26.02

    Event 10
    Five rounds for time of: > 3
    30 Wall Ball Shots (20/14 lbs)
    15 Pull-Ups
    Result: 16.55
    Total time 42.57

  • Flight Simulator Workout

    ladder of UNBROKEN reps of Double Unders of:
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    ONLY count the round and progress to the next if all reps in that set are done unbroken. This is a Met-Con WOD for time. MUST take a break inbetween each round. You can't just start banging out like 150 reps and say ok I'm on round 45 now, or something like that.

  • COE Workout

    OE: Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

    Ten rounds
    - 95 pound Thruster, 10 reps
    - 10 Ring push-ups

    Score=Time