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

  • CF LPR 140902 WOD Workout

    For time, 4 rounds of:
    * 8 UB FS (60% of 1RM)
    * 200m run
    * 1min rest

  • 160 reps Workout

    2 Rounds For Time Of:
    20 - OHS (35/25)
    20 - Pull Ups
    20 - Toes to bars
    20 - Dips

  • Long Interval Workout

    Choose ONE of the following sports:
    Swim Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Bike Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Run Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Row Repeat 5:00 on, 4:00 off until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Invictus Strength

    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% of 1-RM
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 6 reps @ 75%
    *Set 5 – 4 reps @ 85%
    *Set 6 – 2 reps @ 95%
    *Set 7 – 3-4 reps @ 90%
    *Set 8 – 3-4 reps @ 90%

  • running,rope and kettle bell Workout

    Five rounds:
    1000m run
    1 legless ropeclimb
    5+5 KB snatches

    Buyout: 100 pushups

  • Hard Routine 24062014 Strength

    Total 105min
    A. WU: 3 rounds for quality: 300m row 10 KBS, 10 wall ball
    B. Skill work: 10min of rope climb technique

    C. Olympic EMOM for 15min 3 clean & jerk
    1. 22.5kg, 2. 25kg, 3. 27.kg, 4. 27.5kg,5. 30kg, 6. 30kg, 7. 30kg, 8. 32.5kg, 9. 32.5kg, 10. 32.5kg 11. 32.5kg 12. 35kg 13. 35kg 14. 35kg 15. 35kg

    D. Strength
    Push press, Wendler week 1
    Clean pulls 4x3
    47.5kg, 55kg, 60kg, 65kg

    E. Metcon, for time, with 50% of 1 RM clean & jerk: 22.5kg
    10 shoulder press
    15 OHS
    20 push press
    25 front squat
    30 push jerk
    35 back squat
    Result: 12.37, avg/max HR 176/190

    F. Post WO 3x10 reverse hypers
    1000m row

  • Skills & Metcon Workout

    Total 75min
    A. WU: tabata sit ups & DU, 20 sec work, 10 sec rest, 8 rounds
    mobility

    B. Skill work
    KPU practice for 20min
    HSPU practice for 15min

    C. Metcon: 3x500m, 2min rest in between
    1. 500m 1.53.5 avg HR/max HR 176/184
    2. 500m 1.53.8 179/189
    3. 500m 1.53.0 184/192

    D. Post WO 1000m row
    Weighted sit ups with leg support 3x8x15kg
    Shoulder rehab with KB 3x2x6kgx12

  • Narrow bench press Strength

    Wendler week 1

  • Olympics & strength Strength

    Total 90min
    A. WU: 500m row,3 rounds: 20 abs, 20 backs, mobility
    B. Olympics: snatch
    Taitoliikkeenä tempaus pikkukiekkojen päältä

    8 sets of: 1 hang squat snatch + 1 full snatch
    15kg, 20kg, 22.5kg, 25kg, 25kg, 25kg, 27.5kg, 27.5kg

    C. Strength, HBBS Wendler week 1
    Narrow bench, Wendler week 1
    Regular dips 5,5,4,3

    E. Post workout 1000m row

  • Bench press 10-15-20 Strength

    Bench press 1 x10 70%, 1 x15 65%, 1x20 60%