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

  • Split jerk 7 x 3 Strength

    7 x 3 korottaen

  • Power clean Strength

    6, 5, 4

  • 4 kierrosta parin kanssa Workout

    300m soutuu toinen lankussa, 1 min lepo kierrosten välissä

  • Lauri Workout

    Aikaa vastaan

    600 m juoksu
    60 boxihyppy
    60 varpaat tankoon
    60 wallball
    600 m juoksu

  • Midline work Workout

    3 Sets, Not For Time:
    10 Glute Ham Raises
    20 GHD Sit-Ups
    10 Hip and Back Extensions
    20 Empty Barbell Good Mornings

  • Invictus July 23 2014 Strength

    Total 105 min

    2 sets of:
    10 wall ball
    10 lunges
    15 v-ups
    15 back extensions

    A.
    Every two minutes, for 20 minutes (10 sets):
    Clean x 1 rep
    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
    35 40 45 50 52.5 55 57.5 60 ei 60 ei 55

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep
    *Set 2 – 50% x 1 rep
    *Set 3 – 60% x 1 rep
    *Set 4 – 70% x 1 rep
    *Set 5 – 80% x 1 rep
    and then….
    Every 2 minutes…
    *Set 6 – 85% x 1 rep
    *Set 7 – 90% x 1 rep
    *Set 8 – 95% x 1 rep
    *Set 9 – 95+% x 1 rep
    *Set 10 – 101+% x 1 rep

    C.
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24″/20″)
    15 Deadlifts (225/155 lbs) = 70 kg > 65 kg
    20 Pull-Ups
    25 Wall Ball Shots (30/20 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.

    Compare results to June 11, 2014

    Results: 1 + 5 = 105, 1 + 17 (no wall ball) = 92
    Avg/max HR 180/187, 178/188

    D.
    1000m row

    E.
    1 set of: 20 unbroken pull ups
    4 sets of: Seated DB press 25 lbs x max reps
    8, 8, 7, 6
    1 set of: Seated KB press 8 kg KB x 15 reps

  • Beach WOD Workout

    100 tuck jumps
    100 kb swings 24 lb
    100 push up

  • NSCF 2015-05-26 Workout

    4 Handstand Push-Ups
    8 Pistol Squats
    12 Single Arm Snatch
    AMRAP in 16 Minutes

  • Handstand walking 76m Workout

    HS walking 76m for time (time cap 3min)

  • 18.5 Workout

    WORKOUT 18.5
    Complete as many reps as possible in 7 minutes of:

    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups
    This is a timed workout. If you complete the round of 18,
    go on to 21. If you complete 21, go on to 24, etc.