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 Workout

    AMRAP 4 min:
    - Cluster (40/25 Kgs).
    - Bar facing burpees.

    1 min rest.

    AMRAP 3 min:
    - Cluster (50/32,5 Kgs).
    - Bar facing burpees.

    1 min rest.

    AMRAP 2 min:
    - Cluster (60/40 Kgs).

  • 5 round of Triplet: Dumbell Bench press x 8, Single Arm Dumbell Snatch x 5 (each arm), alternating jumping lunges x 20 Workout

    5 rounds of the following triplet:
    Dumbell Bench Press x 8
    Single Arm Dumbell Snatch x 5 (each arm)
    alternating jumping lunges x 20

  • Invictus April 21 2014 Strength

    Total 90min
    A.
    Three sets, not for time, of:
    Russian Leg Lifts x 6-8 reps
    Double-Unders x 30-50 unbroken reps
    Turkish Get-Up x 2-3 reps each arm 12kg, 16kg, 16kg

    Skillwork for 20min:
    4 sets of BMU
    4x10 pull ups

    B.
    Six sets of:
    Power Snatch from Mid-Thigh x 4-5 reps > vaihdettu hang snatch from mid thigh x 2 reps
    (straps are ok if you have them)
    Rest as needed

    C.
    Back Squat @ 30X0
    *Set 1 – 5 reps @ 60% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 7 reps @ 75%
    *Set 8 – 7 reps @ 75%
    *Set 9 – 7 reps @ 75%
    *Set 10 – 7 reps @ 75%

    D.
    1000m row

  • Conditioning 05-06-2022 Workout

    Every 4:00 x 4 sets
    15 Meter Backwards Sled Pull
    10 Front Squats @60/42.5kg
    10 Burpees

    • Squats from floor of course :D

  • CFK290115 Workout

    100 sit-ups
    4 rds
    10 snatch 50 kg
    20 ring dip
    30 squat

  • 10.06.11 WOD Workout

    Warm-up:

    5 Rounds:8 Hollow Rock

    8 Prone Cobra

    No Rest Then:

    10 Squat Clean 135/95

    50 Double Unders

    10 Squat Clean

    40 Double Unders

    10 Squat Clean

    30 Double Unders

    10 Squat Clean

    20 Double Unders

    10 Squat Clean

    10 Double Unders

    Modded DU to over/back bar jumps. This workout demolished me. I was trying to focus on form, but good lord. Took me forever.

  • 10.06.11 WOD Workout

    10 Squat Clean 135/95

    50 Double Unders

    10 Squat Clean

    40 Double Unders

    10 Squat Clean

    30 Double Unders

    10 Squat Clean

    20 Double Unders

    10 Squat Clean

    10 Double Unders

  • Invictus April 12 2014 Workout

    Total 90min
    A.
    500m row, x 3: 8 HSPU, 8 T2B, 8 box jump 20"
    B.
    For time:
    20 Deadlifts (315/215 lbs) > skaalattu 70kg
    30 Box Jump-Overs (24”/20”)
    40 Kettlebell Swings* (24/16 kg)
    50 Double-Unders
    50 Calories of Rowing on Concept 2
    50 Double-Unders
    40 Kettlebell Swings* (24/16 kg)
    30 Box Jump-Overs (24”/20”)
    20 Deadlifts (315/215 lbs) > skaalattu 70kg

    Result: 19.07
    Avg/max HR 172/186
    C.
    4000m row, 2.30/500m
    Mobility

  • Olympics Strength

    Total 90min+60min
    A.
    500m row, 2 rounds: 10 KB snatch 12kg, 10 lunges, 20 abs
    mobility
    B.
    Jyrkin tunti
    1. Työntö: varpailta pudotus pomppuun + työntö
    3x20 3x25 3x30 3x32.5 3x35 3x37.5
    2. Raakatyöntö niskantakaa tempausote (snatch drop)
    C.
    6x 15-20 abs&backs
    D.
    Mobility WOD 60min

  • Invictus April 9 2014 Workout

    Total 90min
    A.
    10 min EMOM
    Even: row 120m
    Odd: 1 wall climb, 20 DU
    For max reps/time of:
    L-Sit x Max Hold
    (Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
    Rest exactly 60 seconds
    L-Sit x Max Hold
    Rest exactly 60 seconds
    60 seconds of Toes to Bar

    Result 1: 35 sec.
    Result 2: 22 sec.
    Result 3: 15 T2B
    B.
    Two sets for max reps of:
    60 seconds of Muscle-Ups
    Rest exactly 60 seconds
    > Vaihdettu C2B practice for 10min
    C.
    For time:
    Row 1000 Meters
    20 Shoulder to Overhead (135/95 lb) > skaalattu 35kg
    30 Squat Cleans (135/95 lb) > skaalattu 35kg
    40 Burpees Over the Barbell

    Result: 16.55
    Avg/max HR 182/192
    D.
    2000m row, mobility