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

  • WOD 12022016 Strength

    105 min

    Warm up for 10 min

    A. Skillwork: HSW practice for 10 min

    Warm up for 10 min

    B. Muscle Up Progression

    C. With partner complete AMRAP in 5 minutes of:
    Muscle Ups > Muscle up kääntö + dippi, violetti kuminauha
    45
    Rest 3 minutes

    With partner complete AMRAP in 5 minutes of:
    Ski for calories
    71

    Rest 3 minutes

    With partner complete AMRAP in 5 minutes of:
    Man Makers 55/35lbs > 30 lbs, thruster
    27

    D. Skillwork: MU practice for 15 min

    E. 3 sets of:
    Shoulder press x 10 reps

  • Invictus May 9 2015 Workout

    75 min

    Warm up for 25 min
    Skillwork: HSW practice for 5 min (ntw HS wall runs)

    A.
    Four sets for times of:
    400 meter run > 300
    10 Deadlifts (315/215 lb.) = 97.5 > 70 kg
    20 Box Jumps Overs (24/20″)
    30 Pull-Ups > 20
    400 meter run > 300
    Rest 5 minutes between sets

    Results: 6.14, 6.13, 6.34, 7.03 + 15 = 41.04
    162/193

  • Back Squat 4x6 Strength

    Back Squat 4x6

  • Front squat Strength

    Front squat
    10-8-6-4-2

  • Tyre flip Workout

    Renkaan pyöritykset
    5×10 30s palautus kierroksen välissä ja sit 2min tauko ja uusi setti

  • DU ja kelkantyöntö Workout

    Superkids:

    3 x

    1 min max naruhyppy
    1 min max kelkantyöntö

    Ninjat

    4 x

    1 min max DU
    1 min max kelkantyöntö (Paino sama kuin 10 x takakyykky)

  • TCF 160216 Workout

    #MetCon | 2 rounds for time of:

    • 5 speed ladders
    • 10 plyo tuck jumps
    • 10 sandbag burpees clean & jerks (20/10 kg)
    • 10 shuttle sprints (5 mt)
    • 5 bear crawls (5 mt)
    • 10 sandbag shoulderings (20/10 kg)
    • 10 depth jumps (60 cm)
    • 10 sprints (5 mt)

  • 2/15/15 Workout

    30 Thrusters 85
    1min rest
    30 cal row
    30 burpees

  • 2/9/16 Strength Strength

    5x2 OH Squat

  • 2/9/16 Metcon Workout

    4 Rounds
    21 Wallballs
    15 Toes to Bar
    9 Snatches @ 65