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 Invictus Performance WOD - 020613 Workout

    A.
    Take 15 minutes to build to a heavy Split Jerk
    I hadn't done a Split Jerk for a number of months, but was able to equal my PR of 175 (I made a couple of attempts at 185, but just couldn't get it overhead).

    B.
    Complete as many rounds and reps as possible in 5 minutes of:
    5 Burpees
    5 Pull-Ups
    (chest-to-bar pull-ups for advanced athletes)

    I did three sets of this, using a red strap for assistance on the Pull-Ups.

    Rest exactly 5 minutes, and then . . .

    Complete as many rounds and reps as possible in 5 minutes of:
    3 Handstand Push-Ups
    6 Ring Dips
    9 Toes to Bar

    I modified the HSPU's to a Handstand Hold, lowering down. For the Ring Dips, I modified to having 90# assistance on a machine, and I was able to get through the Toes to Bar. I did two sets in the five minutes, and forced myself to go through a third set.

  • Deficit Workout

    5x5 deficit deadlifts (#25 plates, no more than 60% of your max)

    WOD:
    15 minute AMRAP
    5 Deadlifts (225/155)
    10 T2B (subbed GHD for round 1 and situps for the rest)
    15 burpees
    20 DU's (3:1)

    Finished 3 rounds + 5 DL + 10 situps +2 burpees

  • 27.8.2019 Sali Workout

    Eilinen/ Lepo

  • Fran Workout

    Pre-WOD: 3-3-2-2-1-1-1
    Heavy Thruster

    For Time: 21-15-9
    -Thruster (#95/65)
    -Pull up

    For Pre-WOD, I did 65-65-70-70-75-80-85

    For Fran, I did #65 and used band.

  • Situp/AirSquats/hand-release pushups Workout

    Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

    Wod

    100 Air Squats

    100 Hand Release Push Ups

    100 Kettlebell Swings 55/35

    *12 minute cap, only one person works at a time. Break up the work whichever way you’d like to complete.

    Cash Out

    Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

    37/30
    35/22
    One full Round Completes + 61 AirSquats

  • 3-2-1 tangosta kiinni Workout

    3 power snatch 42,5/35kg + 3 ohs + 12 t2b + 6 ps + 6 ohs + 12 tb + 9ps + 9ohs + 12 t2b rest 5min
    3 squat snatch 42,5/35kg + 3 ohs + 12 t2b + 6s + 6ohs + 12 t2b + 9s + 9 ohs + 12t2b

  • Only For training Workout

    AMRAP 14 minutes

    10 slam ball (10 kg)
    7 calories (assault bike)
    run 120 mètres
    3 box pull-up over.

  • 2/5 Workout

    cleans @ 150 lbs
    4-4-4-4-4-4-4

    muscle ups (red band)
    3-3-3-3-3-3-3

    10 min met con
    5 back squats @ 165 lbs
    10 push ups
    25 battle rope waves
    7 rounds complete

    pallof press 25 sec hold L&R x2

    back lever tuck 10 sec hold x2

  • Mavea Strength

    3 x 3 deadlift
    Ascending weights

  • Keuhkojen herätys Workout

    3rnd for time:

    5 devils press 12,5kg/22,5kg + 5/5m hs walk