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

  • SDLHP Workout

    WOD

    3-6-9-12-15-18-21

    Push Ups
    SDLHP (Barbell 75/55)
    Toes to Bar

    Cash out, you select---2 Chicken Runs or 10min on the bike

  • Ham It Up Workout

    WOD: On The Minute Every Minute For 15 Minutes:
    -1 Squat Clean
    -1 Front Squat
    -1 Thruster
    (135 for first 5mins, 155 for last 5mins)

    Post WOD:
    Partner 4 X 400 Meter Run (1:1 Work/Rest)

  • Triple Play Workout

    9 Rounds Total
    Part 1
    30-20-10 Reps
    Pull-ups
    Push-ups
    Sit-ups
    rest 2 minutes after last round
    Part 2
    21-15-9 Reps
    Wall Ball (20#/14#)
    KB (53#/36#)
    Sit-ups
    rest 2 minutes after last round
    Part 3
    15-12-9 Reps
    Deadlifts (225#/155#)
    Push press (95#/65#)
    Box jumps

  • 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.

  • "Barbell Club" Workout

    "Omatoiminen WOD"

    A.
    Power clean: 5x3 (80%)

    B.
    Split jerk: 5x3 (80%)

    C.
    3-4 rds:
    Narrow grip Bench press x6-8
    GHD back extension x15-25

  • 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