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

  • Fredag 7/10 2016 Workout

    A: Styrka/färdighet
    C&J 5x2 @ 80%
    Clean DL 5x5@ 100% clean
    B:WOD
    800m run
    30 pull ups/ 10 strict pull ups/ring rows
    30 Front squats 80/60kg/ 30 farmer carry lunge steps
    30 pull ups/ 10 strict pull ups/ring rows
    800m run

  • SJSP + telinevoimistelukurssi Strength

    60 min
    Warm up
    A. SJSP, week 3, day 1
    6x6x60kg
    B. Front rack alternating reverse lunges 16x40 16x46 16x45
    C. Takareisikoukistus 8x15 8x12.5 8x12.5

    90 min
    Telinevoimistelukurssi, 4. kerta
    Alkuvoima: keskivartalo
    Taito 1: käsilläseisonta
    Taito 2: puolivoltti ja sen osaharjoitteet

  • Strength / Invictus December 22 2014 Strength

    90 min
    Skillwork: MU practice for 15 min, HSPU practice
    Warm up
    A.
    Three sets of:
    Jerk Balance x 3 reps
    25 35 45

    B.
    Every 2 minutes, for 12 minutes (6 sets), complete:
    Hang Snatch + Snatch from Below the Knee
    25 30 32.5 35 35 35

    C. not done, instead 3 sets of:
    Ring dips 7, 7, 5

    D. Bench press

  • UFT011115 Workout

    Chipper
    - wall climb 5
    - burpee 10
    - pull up 15
    - db snatch 20 (15kg)
    - box jump 25 (60cm)
    - kb swing 30 (24kg)
    - hr push up 35
    - air squat 40
    - row 45 (cal)
    - skierg 50 (cal)

  • Invictus December 16 2014 + SJSP Strength

    105 min

    A. SJSP
    Week 2, day 3
    10x3x70 kg

    Event 7
    For max reps:
    3 Minutes of Shoulder to Overhead (205/135 lbs) > 40 kg
    Immediately followed by…
    Result: 28

    Event 8
    Three rounds for time of:
    5 Squat Cleans (205/135 lbs) > 40 kg
    50 Double-Unders
    Immediately followed by…
    Result: 7.19/10.19

    Event 9
    Four rounds for time of:
    6 Ground-to-Overhead (155/105 lbs) > 35 kg
    12 Chest-to-Bar Pull-Ups
    Immediately followed by…
    Result: 15.41/26.02

    Event 10
    Five rounds for time of: > 3
    30 Wall Ball Shots (20/14 lbs)
    15 Pull-Ups
    Result: 16.55
    Total time 42.57

  • Flight Simulator Workout

    ladder of UNBROKEN reps of Double Unders of:
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    ONLY count the round and progress to the next if all reps in that set are done unbroken. This is a Met-Con WOD for time. MUST take a break inbetween each round. You can't just start banging out like 150 reps and say ok I'm on round 45 now, or something like that.

  • Snatch balance 2RM Strength

    Snatch balance 2RM

  • COE Workout

    OE: Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

    Ten rounds
    - 95 pound Thruster, 10 reps
    - 10 Ring push-ups

    Score=Time

  • 8.8.2022 Basic Workout

    For time:

    20 Deadlift 50/35kg
    Run 150m
    15 Deadlift 50/35kg
    Run 150m
    10 Deadlift
    Run 150m

  • Deadlift Strength

    Deadlift 6x2 @RPE 4+
    (1-2 reps in the tank)
    Rest 2-3min between sets