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

  • Strength & Skills Strength

    Total 105min
    A.
    2 rounds: 8 HSPU (5kg plates), 10 wallball 6kg, 20 DU, 8 ring row

    B.
    BMU practice for 15min

    C.
    Weighted chin up
    Pull up 6,6,6

    D.
    EMOM for 15min
    1.min 8 deadlift 60kg
    2. min 10 ring row
    3. min 12 weighted AMSU
    rest 5 min
    4 rounds, rest 60-90 sec in between:
    Front rack walking lunges 8+8 40kg

    E.
    2000m row
    Skillwork
    C2B practice for 10min
    KPU practice for 10min ~40 reps

  • Invictus March 11 2014 Strength

    Total 90min
    A. WU 2 rounds: 300m row, 10 KPU, 10 lunges, 20 AMSU, mobility

    B. Olympics
    RV pompulla + työntö tasajalka / saksiin

    C. Metcon
    3 sets of:
    7/5 MU > skaalattu 5 C2B
    10 burpee box jumps 20"
    Run 400m @ 74-80% > 500m row
    Rest 3 min
    Results: 3.35, 3.33, 3.30
    Rest 6 min
    For max reps/meters:
    4 min of rowing
    3 min of wallball shots 9kg
    2 min of HSPU > skaalattu 1 abmat
    Results: 955m, 2.05/500m, 40, 5

    D. Post WO 2000m row

  • Invictus March 4 2014 Strength

    Total 105min
    A. WU & skillwork
    2 rounds: 300m row, 5-10 HSPU, 10 wallball, 5 KPU
    mobility

    B. Strength
    HBBS max
    Shoulder press max

    C. Metcon
    4 min AMRAP
    10 C2B > skaalattu 5
    10 ring dip > skaalattu 5
    3 min rest
    4 min AMRAP
    20 wallball 9kg
    10 T2B
    Result 1: 2 rounds + 8 reps = 28 reps
    Result 2: 2 rounds + 10 reps = 70 reps

    Avg/max HR 164/188

  • Robbie Workout

    Complete as many rounds as possible in 25 minutes of:

  • Tabata Workout

    Max effort heavy deads:
    3x 185-225-275-315 lbs

    Haven't deadlift'd this heavy in a long time. 315 lbs was heavy

    Tabata (8 rounds of each, 20 sec on, 10 sec rest)
    Row
    Push up
    Sit up

    Lost count of all - row was about 800 m total, ~ 80+ pushups, 80+ situps

  • 1-22-15 DUBs, BJs, B Sqts, KBs, Hng Clns Workout

    2 Rounds - 50 DUBs, 40 BJs (24"), 30 Body Sqts, 20 KBs (70lbs), 10 Hng Clns (135lbs)

  • Medball cleans and more Workout

    For time:
    30 medicine-ball cleans, 20-lb. ball
    30 ring dips
    30 medicine-ball cleans, 20-lb. ball
    30 chest-to-bar pull-ups
    30 medicine-ball cleans, 20-lb. ball
    30 push-ups
    30 medicine-ball cleans, 20-lb. ball

  • Strict Shoulder Press Strength

    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

    Then rest two minutes before starting…

    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep @ 101-105%

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+%

  • 1-20-15 Back Squats, Deadlifts, Hng Cleans Workout

    Back Squats - 4x185, 4x225, 4x275, 4x305, 4x315, 4x325, 4x350
    Deadlifts - 4x225, 4x275, 4x315, 4x365, 4x405, 4x425
    4 Rnds - 5 Back Sq (235), 5 DL (315), 5 H Clns (175)