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

  • Warm up and WOD Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 lightweight Wallballs

    WOD
    AMRAP 5:00
    Buy in: 400m run
    Max rounds in remaining time
    10 wallballs 20/14
    10 AKBS 53/35

    Rest 5:00

    AMRAP 5:00
    Buy in: 400m run
    Max rounds in remaining time
    10 wallballs 20/14
    10 AKBS

    Rest 5:00

    AMRAP 5:00
    Buy in: 400m run
    Max rounds in remaining time
    10 wallballs 20/14
    10 AKBS

  • Invictus May 26 2014 & CFJKL Metcon Strength

    Total 75min

    Movement on the minute for 18 minutes, 6 sets:
    1. min row 30 sec
    2. min 5 strict pull ups
    3. min 10 wall ball 6kg

    A.
    Take 20 minutes to find your new 1-RM Back Squat

    B.
    In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
    “Murph”
    For time:
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run

    > vaihdettu CFJKL Metcon:
    7 min AMRAP:
    10 front rack lunges 30kg
    10 bar over burpees

    *Lunges performed on approx. 10 meter distance, 11 lunges/set
    Result: 105 reps
    Avg/max HR 178/188

    C.
    1000m row

  • 14MAA2015 Workout

    AFAP (As Fast As Possible)
    3 rounds for time of
    15 Push Press
    15 Pull Ups
    15 Box Jumps

  • Käsilläseisontaharjoittelua Workout

    Superkids:

    3 kierrosta

    30 sek käsilläseisontapito selkä kohti seinää (yhteensä)
    30 sek lepo
    14 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
    30 sek lepo
    30 sek käsilläseisontapito vatsa kohti seinää (yhteensä)
    30 sek lepo
    14 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
    20 hollowrocks
    20 supermieskeinuntaa

    Ninjat:

    3 kierrosta
    1 min käsilläseisonta pito selkä kohti seinää
    16 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
    1 min käsilläseisontapito vatsa kohti seinää
    16 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
    40 hollow rocks
    40 supermieskeinuntaa

  • EMOM 15m Kb Tactical snatch Workout

    EMOM 15minute. Every minute perform 10 tactical kb snatches (=5 per arm). Heavy kb.

  • 19MAA2015 Workout

    AMRAP (As Many Reps As Possible)
    in 12′ of
    7 Overhead Squats
    14 Pull Ups
    21 Box Jumps

  • Monster 11/2015 Workout

    Partner WOD
    6min AMRAP/2min Rest between
    A) 15 Cal Row
    KB Swings 24/16kg
    B) 100m Farmers Carry
    Burpee-Thrusters 40/25kg
    C) 50 Double Unders
    Situps
    D) 30 Box Jumps
    Pushups

                Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes her task, continuing to accrue as many reps of movement B as possible in 6 minutes. Score=amount of reps at movement 2

  • Back squat Strength

    4x5 back squats

    Between each set->
    5+5 single Leg box jump
    3x max effort jump for height

    Rest ~2:00

  • Back squat Strength

    BS: 3x3

  • Invictus May 13 2014 Workout

    Total 75min

    3 rounds, not for time, of:
    5 deadlift 50kg
    5 box jump
    5 burpee

    BMU practice for 10min, 5 sets, best red rb

    B.
    Four rounds for time of:
    6 Deadlifts @ 75-80% of 1-RM > 75kg
    12/9 Ring Dips > 6
    Result: 5.57
    Rest exactly 3 minutes, and then…
    C.
    Three rounds for time of:
    10 Box Jumps (30″/24″)
    15/10 Strict Handstand Push-Ups > kipping, 10kg plates
    20 Kettlebell Swings (32/24 kg) > pull ups
    Result: 7.50, 6.14, 8.15 = 22.19
    Rest exactly 2 minutes, and then…
    D.
    Two rounds for time of:
    30 Hand-Release Push-Ups
    60 Double-Unders
    Result: 9.39
    Total 43.00, avg/max HR 156/185
    E.
    1000m row