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

  • WOD 150620 Workout

    30' #AMRAP of:

    • 10 handstands
    • 100m walking lunges
    • 10 kneeling

  • Running and Rowing Workout

    6-10 intervals of 180 sec on-120 sec off, alternating between A1 and A2.

    A1.
    In a 3 min window 400 m run, then in the remaining time AMRAP of ladder 2-4-6-8-10... toes to bar, burpee (goal to finish round of 8)
    A2.
    In a 3 min window 500 m row, then in the remaining time max rounds of 6 pull ups, 9 push ups, 12 boxjumps or. 5 Handstand Pushups, 10 Pistols, 15 Pullups (goal to get as far as possible into the second round)

  • Hertsikan vahvin Workout

    Kilpailupäivä 2, 80 + 45 + 70 min

    Event #3: Pakarapumppi-intervalli
    3 x 2 minutes on, 1 min rest:
    15 burpee deadlifts 2x22,5kg/2x35lbs
    Max reps reverse lunges
    Result: 129 reps, #4

    Event #4: Vahvin A
    6 minuuttia aikaa etsiä raskain paino tankokompleksiin:
    Squat clean
    Shoulder to overhead
    Hang squat clean
    Shoulder to overhead
    Result: 60 kg, #12

    Event #5: Vahvin B
    Maksimi aika maastavetopitoa 100kg/70kg
    Result: 57 sek., #11

    Event #6: Loppuhuipennus
    For time:
    Buy-in 30/22 cal assault bike
    12 - 9 - 6
    Thrusters 60/42,5
    C2B
    High Box Jumps 75cm/60cm
    Cash-out 30/22cal assault bike
    Result: 10.48, #7

    Final placement 8./14.

  • Ring Dips + Pullups Strength

    5 sets of (in order)

    12 Ring Dips
    10/leg Standing Single Leg Knee Raise (foot through kb handle)
    12 PullUps

    3.5min rounds

    22min

  • Sweat Session!-Fuel East Workout

    DB Single Arm Thruster x30
    Pig Skate x40
    DB Snatch x50
    Extended Plank Hold x60sec

    After each round do 1 of the following:
    500m Row
    400m Ski
    0.16 Curve

  • Invictus September 19 2014 Strength

    Total 105 min
    3 sets of: 10 T2B, 5 thruster, 10 lunges, 5 OHS

    A.
    Every minute, on the minute, for 10 minutes:
    Back Squat x 2 reps
    *Sets 1-2 – 60%
    *Sets 3-4 – 70%
    *Sets 5-6 – 80%
    *Sets 7-8 – 85%
    *Sets 9-10 – 90%

    B.
    Every minute, on the minute, for 15 minutes: > not done
    2 Muscle-Ups
    4 Strict Handstand Push-Ups
    8 Kettlebell Swings (32/24 kg)

    Immediately followed by…

    Five rounds for time of: > 10 rounds for time of:
    2 Muscle-Ups
    4 Strict Handstand Push-Ups > kipping, 7 rounds @ 10 kg plates, 3 rounds abmat
    8 Kettlebell Swings (32/24 kg)
    Results: 1.36, 2.12, 2.24, 2.32, 3.23, 3.46, 4.09, 3.13, 2.53, 2.59 = 29.10
    Avg/max HR 165/181

    C.
    Three sets of: > 2 sets
    Single-Arm DB Row x 8-10 reps @ 2111 10 x 25 lbs
    Rest as needed
    Chinese Plank x 60 seconds
    Rest as needed
    Nose-to-Wall Handstand Hold x 45-60 seconds > not done
    (same as earlier this week, only toes and nose touch the wall)

  • Basic Static Gymnastics Workout

    Work on your skill/strength on
    *FRONT LEVER
    *PLANCHE

    Goal in the long run is to hold each for 60 sec as tuck/straddle or other scaled variation. The full holds are good for ANY length of time!
    "Just one second is no shame"

  • Rest day Workout

    70 min walking
    Avg. HR 92

    Total workouts of the week 12 hours, x 9
    Mertcon: ma, ke, pe, la
    Aer: pe, su, 20 + 70 = 90 min
    Squat: -

    Gymnastics:
    C2B 65
    Pull up -
    T2B 25
    HSPU 35

    MU ma 9
    BMU ke 7
    Bfly -
    HSW ma, ti, ke, pe

    Sleep 2/7, avg. 22:40

  • 7-5-15 Sprints Workout

    100m - on track - rolling - 15.6, 15.3, 14.7, 14.2, 14.06
    60m - on track - rolling - 7.63, 7.88, 7.56

  • EMOM 15' SNATCH Strength

    0-4min: 3 reps @ 75% of 1RM
    5-9min: 2 reps @ 85% of 1 RM
    10-14min: 1 rep AHAP