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

  • Squat clean complex Strength

    Death by complex: e2mom 1 squat clean + 1 hang squat clean.
    Weights 20-30-40...
    Result is max weight done.

  • Group wod Workout

    In groups of 4, complete each 4 rounds:
    1 rope climb
    10 squat clean thrusters
    20 box jumps
    30 sit ups
    40 double unders
    First member of the group is allowed to start a new round when the last one has finished his/her DU's

  • Viikko 5. PK treei D. Uinti Workout

    1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
    2) 3x 100m (rinta/vapari - rento)
    3) 6x 25 (rinta/vapari -vauhti)
    4) 4x 50m (potkut: vapari/rinta -rento)
    5) 4x25 (potkut -spurtti)
    6) Loppuverra 2x50m (rinta/vapari -kevyt+rento)

    950 m

    Vapari= Vapaauinti/krooliuinti
    Rinta=Rintauinti/sammakkouinti
    Selkä= Selkäkrooli/selkäuinti

  • T2b + db thrusters emom Workout

    EMOM12
    A) 8 t2b
    B) 8 double db thruster

  • Gymnastics Workout

    4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

    For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.

  • Bench Press and Deadlift 1 rm Workout

    Focus 1: Bench Press 1RM

     

    Focus 2: Deadlift 1RM

      

    Score: BP 1RM/ DL 1RM

  • Low bar squat 4 x 8 Strength

    8-8-8-8

  • Deadlift 5 x 8 Strength

    8-8-8-8-8

  • Invictus January 27 2015 Workout

    105 min
    Warm up

    Skillwork: MU practice for 20 min, HSW practice for 10 min

    4 sets of: SHSPU x 3-4 reps 10 kg plate
    5,4,5,4

    C.
    C1.
    For times (against a running clock):
    Row 500 Meters
    10 Power Snatches (155/105 lbs) > 30 kg
    20 Toes to Bar
    Result: 6.03
    When the clock reaches 8:00, complete the following…

    C2.
    Row 500 Meters
    15/10 Muscle-Ups > not done
    30 Shoulder to Overhead (155/105 lbs) > 30 kg
    Result: 5.00
    When the clock reaches 16:00, complete the following…

    C3.
    Row 500 Meters
    20 Toes to Bar
    30/20 Strict Handstand Push-Ups > kipping, 5 kg plates
    Result: 11.29
    When the clock reaches 24:00, complete the following… > 29.00

    C4.
    Row 500 Meters
    25 Burpees Over the Erg > not done
    50 Ring Dips > 25
    Result: 9.15
    154/183

    D.
    Pumppisarjat olkapäille
    DB press 3x12 20,15,15 lbs
    vipunostot 3x8x10 lbs

  • Deadlift 3 x 10 Strength

    Technique