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

  • Invictus Strength

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% of 1-RM
    *Set 2 – 4 reps @ 70%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 6 reps @ 70%
    *Set 5 – 4 reps @ 80%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    *Set 8 – 4 reps @ 85%

  • Strength Strength

    Total 90min
    A. WU: 500m row, 3 rounds: 15 abs, 15 backs, mobility

    B. Strength
    HBBS max + stopper + volume
    Narrow bench, Wendler week 1 + volume
    Regular dips 4,3,3
    Weighted situps with ls 3x10x15kg

    C. Post WO 500m row

  • PSherwood Wall Ball/Hang Clean Workout

    5 rounds for a time:

    20 Wall ball shots 20/16
    10 Hang power clean @155

  • Invictus Strength

    Bench Press
    *Set 1 – 5 reps @ 65% of tested 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 2 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 8 reps @ 80%
    *Set 8 – 8 reps @ 80%
    Rest exactly 2 minutes between sets.

  • Invictus Workout

    Against a five-minute running clock,
    100 Double unders
    immediately followed by, as many reps as possible in the remaining time of:
    Muscle-Up + 2 Dips

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    80 Double unders
    immediately followed by, as many reps as possible in the remaining time of:
    Chest-to-Bar Pull-Ups

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    100 Double unders
    immediately followed by, as many reps as possible in the remaining time of:
    Muscle-Up + 2 Dips

  • 8-25-14 Back Sq, Front Sq, Sprint Intervals Workout

    Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x325, 2x355, 1x375
    Front Squats - 3x185, 3x205, 3x225, 3x245, 1x265
    60m Sprints - 6x60m - rolling - on track - 8.47, 8.12, 8.00, 7.91, 7.84, 8.03
    100m Sprints - 2x100m - rolling - on track - 14.25, 14.88

  • Invictus Strength

    B.
    Every 2 minutes, for 16 minutes (8 sets):
    Front Squat
    *Set 1 – 2 reps @ 75%
    *Set 2 – 2 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Sets 5-8 – 1 rep @ 92-95%

  • Strength & Skills Strength

    Total 100min
    A. WU 500m row, 3 rounds: 15 abs, 15 backs, mobility

    B. Strength
    Push jerk
    Push press
    Shoulder press
    Squat
    OHS, FS, HBBS
    Weighted situps with ls 3x12x15kg
    Good morning

    C. Skillwork: KPU practice for 15min

  • Short Interval Workout

    Choose ONE of the following sports:
    Swim Repeat 25m, recover 1:1 until form/pace deteriorates
    Bike Repeat 400m, recover 1:1 until form/pace deteriorates
    Run Repeat 100m, recover 1:1 until form/pace deteriorates
    Row Repeat 500m, recover 1:1 until form/pace deteriorates

  • Skills & Metcon Strength

    Total 80min
    A. WU, 3 rounds: 250m row, 20 DU, 5 burpee, mobility

    B. Strength
    Weighted pull-ups 1 RM max test

    C. Skillwork
    KPU practice for 20min

    D. Metcon
    3 rounds against time, 2min rest in between:
    750m row 3.08, 3.08, 3.08 soutujen keskivauhti 2.05/500m
    50 DU 0.56, 1.18, 1.29
    Result: 17.20, rounds 4.05, 4.25, 4.36
    Average/max HR 171/187 (palautukset laskevat keskisykettä)

    E. Post workout: 1000m row, mobility