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

  • Huoltoo Workout

    Huoltavaa treeniä. Olkapääjumpat, perhosleukoja, hiptrustia ja ohs tekniikkaa

  • 15 min. Snatch Strength

    15min. EMOM

    Etabler 1 snatch

  • Dips/plate lifts Workout

    4 x max reps

  • WOD 18012016 Workout

    21-15-9 reps for time of:
    - Power snatch (50/35 kgs).
    - Bar facing burpees.
    - Toes to rings.

    ** Time cap: 12 min.

  • 20EMOM Pistol+TTB Workout

    10min
    1) 12 ttb
    2) 12 pistols

    10min
    1) 10 ttb
    2) 10 pistols

  • PSKC Comp Class - 3.11.13 Workout

    Class is at 430 Monday.

    Skill:
    5 x 3 touch and go squat cleans + 1 jerk (only after third rep) did 115 lb, wasn't feeling it today

    Conditioning:

    1 min max effort double unders
    Rest 1 minute

    -then-

    10 min AMRAP:
    10 OH Squats (95/65) did 75
    15 HR Push ups
    20 wall ball (20/14) used both

    -then-
    Rest 1 minute
    1 minute max effort double unders

  • Back weight lunges 3x 6+6 Workout

    Rest 1,5min
    Heavy weight but quality form

  • Slamballs, HRPU, Deadlifts, Rope Climbs Workout

    21-18-15-12

    Slamballs 30/20
    Hand release push ups
    Deadlifts 185/135

    Perform 1 rope climb between each round - MOD 3 for 1

    Time: 19:46

  • CF Invictus Performance WOD - 030613 Workout

    Workout of the Day
    A.
    Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
    My hook grip definitely still needs work. Despite this, I was able to get up to a 3RM of 290 (I think I might have had more in the tank, but this was my first time, and i was sacrificing form).

    B.
    Three rounds for time of:
    400 Meter Run
    30 Kettlebell Swings (24/16 kg)
    15 Hand-Release Push-ups
    I broke the Kettlebell Swings into two sets of 15, but I was able to do each set unbroken. As for the 400m Run, I did the last set at 9.0, and got it in 1:40, a personal best - very happy about that!

  • First Rx! Workout

    Strength:

    Backsquat 3x3x3x3x3
    75#, 95#, 105#, 105#, 100#

    WOD:

    8 Min AMRAP

    20 Weighted lunges @ 5#
    10 Burpees

    First Rx with weights ever!!
    My backsquat weights were weird, wasn't paying attention and jumped 20#, which just killed my back.