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

  • Body weight warmup Workout

    For quality and minimum rest, complete as many rounds as required in 10 minutes of:
    20 squats
    10 pull-ups
    10 push-ups
    5 muscle-ups with toes touching the floor

  • 2K Row Workout

    2000 meter row for time.

  • kehonhuoltoa Workout

    Kehonhuoltoa ja alapyllyaktivaatiota

    Käytä aikaa näihin

    Pelkkä tanko, 3 kierrosta

    7 x hipthrust
    7 x hyvää huomenta
    7 x rinnalleveto supersmooth suoraan olkapäille läheltä
    7 x vauhtipunnerrus, keskity laskemaan tanko aina hyvin suoraan olkapäille toistojen välissä

    Kumpparijumppaa, venyttelyä ja rullailua

    Verryttele reidet, lonkat, ulkokiertäjät (eg pigeon), avaa rintarankaa pallolla ja rullalla ja kumpparilla, verryttele nilkat

  • Invictus May 12 2015 Strength

    105 min

    WU for 15 min
    MU practice for 10 min:
    10 muscle up turns with purple/black band

    A.
    Three sets for times of:
    4 Muscle-Ups > 3 jump muscle ups
    8 Handstand Push-Ups > 10 kg plates
    12 Chest-to-Bar Pull-Ups > not done, hand torn :/
    16 Alternating Pistols > 10
    40 Double-Unders
    Rest 2 minutes
    Results: 4.15, 4.22, 4.20

    B.
    Take 15-20 minutes to build to today’s 1-RM Jerk
    25 35 45 50 55 60 62.5 65 x.

    C.
    Every 2 minutes, for 12 minutes (6 sets):
    Bench Press x 3 reps (as heavy as possible)
    Military bench press

    D.
    Complete as many rounds and reps as possible in 10 minutes of:
    50 Double-Unders
    25 Dumbbell Push Press (55/35 lbs)
    25 Ring Dips > 15
    Result: 1+50+5 = 145 reps

  • Aerobic work Workout

    Aerobic work for 45 min
    2 min walk/2 min run
    7.15/4.53 min/km
    6.3 km

  • Invictus May 11 2015 Strength

    90 min

    Skillwork: HSW practice for 20 min
    HS wall runs ntw 3 x 10-12 taps
    WU for 15 min

    A.
    Five sets of:
    Front Squat x 1 rep
    Rest as needed
    60 65 70 75 75 x.

    B.
    Take 15-20 minutes to build to today’s 1-RM Snatch
    25 30 35 37.5 40 42.5 45 x. 45 47.5 x. x.

    C.
    Back Squat
    *Set 1 – 5 reps @ 65-70%
    *Set 2 – 3 reps @ 75-80%
    *Set 3 – 1 rep @ 85-90%
    Rest 2-3 minutes

    D.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat x 1 rep @ 95%

  • Tisdag 25/2 2020 Workout

    E2M for 16min
    C&J complex @light weight
    1 halting clean DL
    1 hang clean pull
    1 power clean
    1 front squat
    1 push jerk
    +
    3 Rounds not for time:
    10 Landmine rotations L+R=1rep
    6-8 SL posted RDL/each Leg
    8-12 V-ups
    +
    Coach suprise

  • 1/7/16 Metcon Workout

    10-9-8...2-1 Deadlifts @ 125
    1-2-3...9-10 Ring Dips

  • 1/7/16 Strength Strength

    5RM Front Squat

  • B. Back Squat Waves (Week 4/4) Workout

    Set 1: 6 Reps 76%
    Set 2: 4 Reps 82%
    Set 3: 2 Reps 88%
    3 Minutes Rest
    Set 4: 6 Reps 82%
    Set 5: 4 Reps 88%
    Set 6: 2 Reps 94%
    3 Minutes Rest
    Set 7: 6 Reps 88%
    Set 8: 4 Reps 94%
    Set 9: 2 Reps 100%

    of 5RM backsquat (145kg)

    Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.