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

  • Military bench press Workout

    Reps on person own weight.

  • Warm up and WOD Workout

    Pick a partner and grab a box and machine
    Split reps between partners

    20/16 cal bike or row
    20 box step ups
    20 passthroughs
    10 burpees
    20 box jumps

    30 rounds (you go I go)
    12/10 cal bike or 16/12 cal row
    6 burpee box jump over 24/20

    *alternating rounds. 1 partner works while 1 rests.

    45:00 time cap (must move quick to get done within time cap) 1:30 per round.

  • HOME WOD 9 Workout

    WARM UP
    3 ROUNDS 
    30 jumping jacks
    20 crab reach
    20 scorpio exercise on belly

    STRENGHT/SKILL

    Plank Tabata

    16 times 20sec on 10 sec rest

    Hollow rocks every other time a plank hold. Change those planks up.

    WORKOUT

    Intervall

    6x 3min on 2 min off.

    during 3min Amrap:
    10 burpees. 15 sit ups.
    20 jumping squats

    Start from beginning every time and count rounds.

    COOL DOWN
    5-10min Stretching abs and front of your body. Calm breathing.

  • 7x1 Back Squat Strength

    Work up to a heavy single and perform 7 reps

  • EMOM x20 Workout

    1.) Air bike
    2.) DU's
    3.) Wallball
    4.) Rest

  • Back squat Strength

    7 x 2

  • Roddintervaller Workout

    4x40sec 3min rest between
    25min rest
    4x40sec 3min rest between

    All put row, damper @1

  • Extra Credit 26-07-2020 Workout

    – Jefferson curl 3 x 3 10s Descent, 10s Ascent
    – Prayer Stretch x 60s
    – Lizard Pose x 60s each

  • Gymnastics + weightlifting Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 30x1

    2.SYN gymnastics strict HSPU - day 1
    A. 2 rounds of:
    - FROGGER x 20 m
    - CHILDS POSE HANDCUFF x 1:00
    - SHOULER FLEXION x 1:00

    B. 1 set of:
    - SERRATUS LEANS x 60 s.

    C. 3 sets of:
    - HEADSTAND x 15 s.
    Rest 15 s.
    - PROTRACTION PUSH UP x 3 (3 s. down, 3 s. hold - floor)
    Rest 40 s. between sets

    D. 4 sets of:
    - BOX HSPU (KNEELING) x 3 (5 s. down, 1 s. hold - floor)
    Rest 90 s. between sets

    3.WL
    A. Lifting warm up: Jerk balance 3x5 @ light weight
    - 25 30 35 kg

    B. Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9

  • Invictus February 19 2014 Strength

    Total 75min
    A.
    3 rounds: 300m row, 6 burpee, 20 DU
    mobility
    Strength
    Ring dips 5,5,4,3,2
    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders
    Rest exactly 3 minutes, and then . . .
    C.
    Complete as many rounds and reps as possible in 6 minutes of:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders
    Rest exactly 3 minutes, and then . . .
    D.
    Complete for time:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders

    Result 1: 10 T2B
    Result 2: 3 S2OH
    Result 3: 13.26
    Avg/max HR 178/198
    E.
    1000m row
    Ojentajat takaa seisten tangolla 4x12x10kg