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

  • SWK WOD Workout

    1 ROUND FOR TIME
    * 100 D/U
    * 50 PULL UPS
    * 30 X 10m SHUTTLES
    * 80 AIR SQUATS
    * 40 HAND RELEASE PUSHUPS
    * 30 X 10m SHUTTLES
    * 60 KB SWINGS
    * 30 PUSH PRESS
    * 30 X 10m SHUTTLES

  • FILTHY FIFTY Workout

    1 ROUND FOR TIME

    * 50 BOX JUMPS
    * 50 JUMPING PULL UPS
    * 50 KB SWINGS
    * 50 WALKING LUNCHES
    * 50 KNEES TO ELBOWS
    * 50 PUSH PRESS
    * 50 BACK EXTENSIONS
    * 50 WALL BALLS
    * 50 BURPEES
    * 50 DOUBLE UNDERS

  • SWK WOD 3 Workout

    3 ROUNDS FOR TIME
    * 20m OH LUNGE WALKS
    * 20m BROAD BURPEE JUMPS
    * 20m FARMERS WALKS
    * 20 X 10m SHUTTLES

  • Painonnosto Strength

    Tempauksen tekniikkaa. Vetoja pausella.

  • Invictus April 7 2014 Strength

    Total 90min
    A.
    500m row, 2 rounds: 5 KPU, 5 HSPU, 10 box jump, 10 lunges

    In eight sets or fewer, build to a 1-RM Back Squat
    * Set 1 – 50% of possible 1-RM x 5 reps
    * Set 2 – 65% of possible 1-RM x 4 reps
    * Set 3 – 75% of possible 1-RM x 3 reps
    * Set 4 – 85% of possible 1-RM x 2 reps
    * Set 5 – 90-95% of possible 1-RM x 1 rep
    * Sets 6-8 – Test 1-RM
    B.
    In six sets or fewer, build to a 1-RM Weighted Pull-Up
    Weighted Pull-Ups
    C.
    Back Squat x Max reps @ 85% of today’s 1-RM
    D.
    For max reps:
    60 seconds of Pull-Ups
    Rest 2 minutes
    60 seconds of Strict Handstand Push-Ups
    Rest 2 minutes
    60 seconds of Kipping Hanstand Push-Ups
    Rest 2 minutes
    60 seconds of Ring Dips

    Result 1: 20+7=27
    Result 2: 3 reps @ 2 abmat + tekniikkakiekko
    Result: 1 RxD
    Result 4: 5+1+1+1=8

    E. Pull-ups 2x10

  • HBBS Strength

    In eight sets or fewer, build to a 1-RM Back Squat
    * Set 1 – 50% of possible 1-RM x 5 reps
    * Set 2 – 65% of possible 1-RM x 4 reps
    * Set 3 – 75% of possible 1-RM x 3 reps
    * Set 4 – 85% of possible 1-RM x 2 reps
    * Set 5 – 90-95% of possible 1-RM x 1 rep
    * Sets 6-8 – Test 1-RM
    Back Squat x Max reps @ 85% of today’s 1-RM

  • Olympics Strength

    Total 105min
    A.
    500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
    mobility

    B.
    1. Tempaus 80-95% pysäytyksestä polven alta 2 sek 7x3-2-1
    2. Työntö 70-90% rv+etukyykky+työntö 5x1+1+1
    3. Etukyykky non stop 4x5 te max painolla
    4x5x42.5kg
    4. Jännehypyt 5x5

    D. 500m row

  • WOD & Skills Strength

    Total 90min
    WOD
    A.
    10min EMOM
    10-8 KBS 16kg, 5 burpee
    mobility
    B.
    Deadlift 1 RM
    C.
    5min AMRAP
    Box over burpee
    EMOM: 7 deadlift 70kg > skaalattu 60kg
    Result: 39
    D.
    2000m row
    E.
    Pull up practice for 15min - 50 reps
    2 rounds for quality:
    10 HSPU 1 abmat
    10 pull up

  • 26.7.2024 CLEAN + SPLIT JERK Strength

    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min

  • Invictus March 3 2014 Strength

    Total 90min
    A.
    2 rounds: 200m row, 10 T2B, 10 wallball, 1 rope climb
    A.
    Two sets of:
    Accumulate 60 seconds in an L-Sit
    Accumulate 60 seconds in a Handstand Hold
    (Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall) > Heels to wall
    Accumulate 60 seconds Front Leaning Rest on Rings
    (the top of the push-up position with rings 1″ off the ground)
    B.
    Every minute, on the minute, for 10 minutes:
    Clean & Jerk x 1.1.1 @ 75-80%
    (rest 10 seconds between singles)
    Skaalattu 1.1., 2 singles
    C.
    EMOM for 30min, 30 sec work, 30 sec rest (not Invictus):
    1. 3-5 Regular dip
    2. 5 Strict pull up / chin up
    3. 5 Thruster 35kg
    D.
    1000m row