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 August 4 2014 Strength

    NEW TRAINING CYCLE STARTS

    total 105 min

    Every 90 seconds, for 9 minutes (6 sets):
    6 burpee, 7 goblet squat 12 kg, 8 KB snatch 12 kg
    mobility
    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Snatch x 1.1.1
    (rest 10 seconds between singles)
    Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

    B.
    Every 2 minutes, for 10 minutes (5 sets):
    Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch
    37.5 40 42.5 42.5 42.5

    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 – 6 reps @ 80%
    *Set 8 – 4 reps @ 80%

    D.
    Every minute, on the minute, for 15 minutes:
    Minute 1 – 45 seconds of Strict Handstand Push-Ups
    (if you don’t have strict HSPUs, sub L-Seated DB Presses) >
    L-seated DB press 25 lb 10, 8, 8, 8, 7
    Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
    5x8x32.5 kg
    Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
    romanian deadlift 8x50 4x8x55

  • Invictus August 1 2014 Strength

    Total 105 min

    3 sets of:
    7 HSPU, 10 T2B, 10 box jump, 10 lunges
    Skillwork: BMU practice for 15 min, 7 sets, best yellow band

    A.
    Every minute, on the minute, for 15 minutes:
    Hang Snatch + Snatch
    Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

    B.
    Four sets of:
    4-Stop Halting Snatch Deadlift x 1 rep
    Rest 2 minutes
    45 47.5 50 52.5

    C.
    Metcon changed to "Elizabeth":
    21-15-9
    clean (squat clean) 42.5 kg
    ring dips

    Result: 20.57, 8.19, 7.30, 5.09
    Avg/max HR 176/189

    D.
    1000m row
    Seated DB press 3 x 6-8 reps
    25 lb dumpbels 8 6 6

  • 30 rounds Workout

    Do 30 rounds of:

    5 Burpee box jump
    3 Hspu
    1 Power snatch 60/40kg

  • Half Murph Workout

    1 mile run
    10 rounds of Cindy
    Completed at home
    (35lb DBs for rows instead of pull-ups)

  • 24.12.2020 Workout

    🏋🏻‍♀️🏋🏻‍♂️ PAENONNOSTAJAT 🏋🏻‍♂️🏋🏻‍♀️

    🎁 HYVVEE JOULUA! 🎁

    🍗 kinkku kärventy 🍗

    🟡 sinappi ol vanhoo 🟡

    🍘 piparit loppu 🍘

    🎄 kuus kuatu 🎄

    🎅🏻 joulupukin parta irtos 🎅🏻

    KAEKESTA HUOLIMATA RAAHALLISTA JOULUN AEKOO KAEKILLE! 🎶

    EILINEN / LEPO / 60 min PK-LENKKI

  • EMOM40 can do anywhere Workout

    EMOM40
    1. Pistol squats
    2. Sit ups
    3. Hspu
    4. Hollow rocks
    5. Box step ups
    6. Push ups
    7. Air squats
    8. Burpees
    Result = all repeats combined without hollow rocks seconds

  • Hang power snatch complex 5 sets Strength

    5 sets:
    2 hang power snatch, high catch
    2 hang power snatch, deep power

    • rakentele painoa ylöspäin, laatu edellä
    • lähtöasennossa rinta ylös
    • eli kaksi ensimmäistä tempausta yrität ottaa vastaan niin ylhäälle kuin mahdollista, eli mahdollisimman pieni polvikulma
    • kaksi seuraavaa alemmas, lähelle 90 asteen kulmaa
    • rest 2min

  • Nanorosso 19.12.20 Workout

    For time
    3 round Bergeron Beep test
    50 cal bike erg
    3 round Bergeron Beep test
    50 cal bike erg
    3 round Bergeron Beep test
    Bergeron Beep test=7 thrusters 35kg 7 pull up 7 burpees

  • Invictus July 30 2014 Strength

    Total 90 min
    3 sets of:
    200m row
    4 cleans
    6 burpees
    8 pull ups

    A.
    Front Squat
    *Set 1 – 4 reps @ 75-80%
    *Set 2 – 3 reps @ 80-85%
    *Set 3 – 2 reps @ 85-90%
    *Set 4 – 4 reps @ 80-85%
    *Set 5 – 3 reps @ 85-90%
    *Set 6 – 2 reps @ 90-95%
    Rest 2-3 minutes

    B.
    For time:
    Row 2000 Meters
    12 Front Squats (225/155 lbs – from the ground) = 70 kg > 55 kg
    12 Strict Handstand Push-Ups to 4″/2″ Deficit > kipping, 1 abmat
    10 Front Squats (225/155 lbs – from the ground)
    10 Strict Handstand Push-Ups to 4″/2″ Deficit
    8 Front Squats (225/155 lbs – from the ground)
    8 Strict Handstand Push-Ups to 4″/2″ Deficit
    Results: 26.05
    Avg/max HR 160/185

    Rest until the running clock hits 24:00, and then… > 30.00

    C.
    Two rounds for time of:
    50 Unbroken Double-Unders
    50 Unbroken Wall Ball Shots (20/14 lbs) > not unbroken, max reps
    Results: 3.21 + 5.17 = 8.38
    Avg/max HR 179/190

  • Invictus July 19 2014 Workout

    Total 105 min
    5 min of assault bike
    Skillwork: BMU practice for 20 min
    Power snatch ladder 15, 20, 25, 30, 32.5, 35
    Run 300 m, 10 box jump, 5 pull ups

    B.
    Keep a running clock for B and C…
    Three rounds for time of:
    500 Meter Row
    10 Power Snatches (135/95 lbs) = 43 kg > 32.5 kg
    15 Box Jumps (24″”/20″”)
    20 Pull-Ups
    Results: 7.50, 7.50, 10.02 = 25.42
    Avg/max HR 169/187, 180/192. 178/192

    C.
    When the running clock hits 20:00, perform the following… > 30.00
    For time:
    25 Shoulder to Overhead (135/95 lbs) = 42.5 kg
    50 Back Squats (135/95 lbs) = 42.5 kg
    100 Kettlebell Swings (24/16 kg)
    200 Double-Unders
    Result: 26.40
    Avg/max HR 176/187
    Total 56.40, 173/192