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 April 9 2014 Workout

    Total 90min
    A.
    10 min EMOM
    Even: row 120m
    Odd: 1 wall climb, 20 DU
    For max reps/time of:
    L-Sit x Max Hold
    (Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
    Rest exactly 60 seconds
    L-Sit x Max Hold
    Rest exactly 60 seconds
    60 seconds of Toes to Bar

    Result 1: 35 sec.
    Result 2: 22 sec.
    Result 3: 15 T2B
    B.
    Two sets for max reps of:
    60 seconds of Muscle-Ups
    Rest exactly 60 seconds
    > Vaihdettu C2B practice for 10min
    C.
    For time:
    Row 1000 Meters
    20 Shoulder to Overhead (135/95 lb) > skaalattu 35kg
    30 Squat Cleans (135/95 lb) > skaalattu 35kg
    40 Burpees Over the Barbell

    Result: 16.55
    Avg/max HR 182/192
    D.
    2000m row, mobility

  • Olympics Strength

    Total 90min+60min
    A.
    500m row, 2 rounds: 10 KB snatch 12kg, 10 lunges, 20 abs
    mobility
    B.
    Jyrkin tunti
    1. Työntö: varpailta pudotus pomppuun + työntö
    3x20 3x25 3x30 3x32.5 3x35 3x37.5
    2. Raakatyöntö niskantakaa tempausote (snatch drop)
    C.
    6x 15-20 abs&backs
    D.
    Mobility WOD 60min

  • Invictus April 12 2014 Workout

    Total 90min
    A.
    500m row, x 3: 8 HSPU, 8 T2B, 8 box jump 20"
    B.
    For time:
    20 Deadlifts (315/215 lbs) > skaalattu 70kg
    30 Box Jump-Overs (24”/20”)
    40 Kettlebell Swings* (24/16 kg)
    50 Double-Unders
    50 Calories of Rowing on Concept 2
    50 Double-Unders
    40 Kettlebell Swings* (24/16 kg)
    30 Box Jump-Overs (24”/20”)
    20 Deadlifts (315/215 lbs) > skaalattu 70kg

    Result: 19.07
    Avg/max HR 172/186
    C.
    4000m row, 2.30/500m
    Mobility

  • Call to Arms WOD 4 Workout

    Standing Hammer Curl (EachArm)
    8 x 16kg = 256
    10 x 18kg = 360
    8 x 20kg = 320
    TOTAL=936

    Weighted Dip
    BW+20kg * 8 = 840
    BW+20kg * 8 = 840
    BW+20kg * 8 = 840
    TOTAL=2,520kg

    Reverse Ezi Barl Curl (Preacher)
    22.5kg x 8 = 180kg
    22.5kg x 8 = 180kg
    22.5kg x 8 = 180kg
    TOTAL = 540kg

    Seated Barbell Tricep Press
    22.5kg x 8 = 180kg
    30kg x 8 = 240kg
    30kg x 8 = 240kg
    TOTAL = 660kg

    Standing Barbell Curl
    30kg x 8 = 240kg
    30kg x 8 = 240kg
    30kg x 8 = 240kg
    TOTAL = 720kg

    Cable tricep push down:
    26.25kg x 8 = 210
    28.75kg x 8 = 230
    28.75kg x 8 = 230
    TOTAL = 670

    TOTAL= 6046

  • 2.3.2019 Workout

    AMRAP 20

    30 Overhead Squats 42,5/30kg
    30 Box Jumps 24/20"
    30 Toes to Bar
    30/21 Calorie Row (nyt on semmoinen hätätilanne että miehet kerkesivät etemmäs rannasta ennen polttoaineen loppumista)

  • CFK290115 Workout

    100 sit-ups
    4 rds
    10 snatch 50 kg
    20 ring dip
    30 squat

  • Weightlifting Strength

    CNJ 6x2
    Clean pull 5x3
    Front squat 5x4

  • JT, 5x2x100% Ty Strength

    Back squat (jalat taka), 5x2x100% työntö maximista

  • OHS Strength

    4x5

  • EMOM 5 Strength

    Every 30sec 1 Clean