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

  • Olympics & Skills Strength

    Total 105 min

    A.
    Olympics, Jyrkin tunti
    Hyvän rinnallevedon elementit
    1. Maastaveto + veto polven yläpuolelle x 2 + työntöveto
    40, 40, 40, 45, 45, 50
    2. Työntöveto x 3
    50, 50, 50, 60, 60
    3. Työntöveto + rinnalleveto + työntö
    25, 25, 30, 30, 35, 35, 40, 45
    4. Rinnalleveto + työntö samalla vauhdilla
    25, 25, 25, 30, 30, 35, 35, 40, 42.5
    5. Kyykkyhypyt boksille 20" keppi niskassa

    B.
    Skillwork: BMU practice for 15min, 7 sets, best green band :(

    C.
    Mobility work for 15 min

  • Snatch Balance and DB Deadlift couplet plus quick Post WOD burner Workout

    Power Snatch or Full squat Snatch then go into doing 5 reps of Snatch Balance.
    DB Deadlift for 5 sets of 8 reps

    Post WOD: for time
    2 rounds of:
    20 air squats
    20 alternating jump lunges
    20 Pushups
    20 special Situps

  • Invictus July 1 & 2 2014 Strength

    Total 120min

    1000m row

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Toes to Bar x 8 reps @ 3110 8,8,8,8 no tempo
    (these should be slow and controlled)
    Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 45, 40, 30
    (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
    Minute 3 – Unbroken Double-Unders x 50 reps 50, 50, 50, 50 :)

    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Power Jerk + Split Jerk
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Goal is to use heaviest 2-3 loads from last week for all 8 sets.

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Sets 4-9 – 3 reps @ 85-90%
    * Set 10 – 10 reps @ 55-65%
    Rest 90 seconds to 2 minutes between sets.

    D.
    Every 8 minutes, for 24 minutes (3 sets) of: > for 16 minutes (2 sets) of:
    Row 500 Meters
    25/20 Handstand Push-Ups > 10, 1 abmat
    Run 400 Meters
    Results: 6.06, 6.30
    Avg/max HR 170/190

    Invictus July 2 2014
    D.
    Four sets for times of: > 2 sets of:
    Row 1000 Meters
    20 Chest-to-Bar Pull-Ups
    30 Wall Ball Shots (30/20 lbs)
    40 Russian Kettlebell Swings (32/24 kg)
    Rest exactly 4 minutes
    Results: 14.10, 14.04
    Avg/max HR 174/189

    E.
    500m row

  • Invictus June 24 2014 Strength

    Total 105min

    2 sets of:
    Row 300m
    10 wall ball
    10 burpee

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 8,6,6,6 no tempo
    (these should be slow and controlled)
    Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 40, 30, 30
    (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
    Minute 3 – Unbroken Double-Unders x 40-50 reps 40, 37+3, 40, 50

    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Power Jerk + Split Jerk
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes
    Build over the course of the 8 sets.

    C.
    One set of:
    Strict Overhead Press x 10 reps @ 65-70% of 1-RM

    D.
    Every 12 minutes, for 24 minutes (2 sets) of:
    Run 800 Meters > 750 meters
    15/10 Muscle-Ups > 12 ring dips
    Run 800 Meters > Row 800 meters
    Results: 9.38, 9.37
    Avg/max HR 173/191 (171/184, 178/191)

    E.
    Own additional work, 3 sets of:
    8 HSPU 1 abmat
    15 GHD situps
    Rest 2 min between sets
    Results: 4.40, 3.26, 3.56 = 16.02

    F. 1000m row

  • Max Reps: Wall Ball Workout

    One set unbroken.
    Any pause in reps is considered the end of the set (e.g. ball resting on shoulders).
    Missing the target is a 'no rep', but you can continue.
    Men: 3,05m, 9kg or 10kg ball.
    Women: 2.75m, 6kg+ ball.
    Record reps and any details.

  • 5 rounds for time Workout

    500m Row
    DU´s x 50-40-30-20-10
    GHD-sit ups x 10

  • 4-1-15 Front Squat, Dead lifts, GHDs, DUBs Workout

    6 Rnds - 10 GHDs, 30 DUBs
    Frnt Squats - 3x185, 3x215, 3x245, 3x265, 2x285, 1x305
    Deadlifts - 5x225, 5x315, 5x365, 5x405

  • Squat a lot Workout

    Reverse squat ladder

    Start with a women's bar 15kg and do 20 reps for each completed set add 7kg and do 1 rep less. Second set do 19 reps with 22kg.

    Keep going until failure

    1. 20 @ 15kg
    2. 19 @ 22kg
    3. 18 @ 29kg
    4. 3 @ 134kg
    5. 2 @ 141kg
    6. 1 @ 148kg
    7. 1 @ 155kg

  • Mix up of: Shoulder Press, PP, PJ with bar, Roll outs on wheel front and sides x 10, Work on triple unders, weighted Pistols holding KBs and dumbells Workout

    Fun to mix things up this morning. I was really sore and tired. I was feeling it in my legs from yesterday's Open 15.3 WOD.
    I decided to mix things up and to work on a few things I never work on such as triple unders and weighted pistols.
    I did 3 reps of each: press, push press, push jerk (bar,75,95,105,115)
    Roll out on wheel x 10 (3 front, 3 right side, 3 left side, 1 front) - super big ROM is important and to stay tight at entire ROM
    Work on Triple Unders. I got a few but need to keep at it. I also need to work on handstand walking as well.
    I tried to work on Pistols and weighted pistols. I used: 10 kb,15 kb, 20 db, 25 kb

    Good workout over all.
    Stretched for a few after the workout.

  • Modified Open 15.5. Workout

    27-21-15-9
    Rowing (calories)
    Wall ball shots instead of thrusters (14lbs)