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

  • Time Trial Workout

    Choose ONE of the following sports
    Swim 90:00 TT
    Bike 90:00 TT
    Run 90:00 TT
    Row 90:00 TT

  • Floor Press Workout

    Max Effort Floor Press
    (5-5-4-3-3)-2-2-2-2-2
    2min Recovery

  • Rowing sprints (main site SATURDAY 141227) Workout

    10 rounds on the C2 rower of:

    • Pull a sub-1:25/500-m pace for as long as possible
    • Rest 3 minutes

    Scale pace as needed so that first interval can be maintained for approximately 1 minute.

  • 26_12_2015 Workout

    Workout of the Day

    A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”

    1 – 100 Meter Run or 25 Double-Unders
    2 – Power Cleans (135/95 lb.)
    3 – Ring Dips
    4 – Dumbbell Ground to Overhead (45/30 lb.)
    5 – Burpees
    6 – Toes to Bar
    7 – Push-ups
    8 – Box Jumps
    9 – Kettlebell Swings (32/24 kg)
    10 – Pull-ups
    11 – Front Squats (135/95 lb.)
    12 – Shoulder to Overhead (135/95 lb.)

    Wykonujemy 12 rund, w każdej x powtórzeń (x - numer przy ćwiczeniu, np. 6 - toes to bar, sześć powtórzeń)

    1 runda: tylko 1
    2 runda: 1+2
    3 runda: 1+2+3
    ...
    12 runda: 1+2+3+(...)12

    Powodzenia!

  • Extra Credit 21-03-2020 Workout

    Reps of 30-20-10
    DB Hammer Curls
    Glute March
    Rolling DB Triceps Extensions

    10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.

  • WOD 221214 Workout

    TABATA 4'
    ► Max Cal Row

    TABATA 4'
    ► Max DU

    TABATA 4'
    ► Max Burpees

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat 75m, recover 2:30 until form/pace deteriorates

    Bike Repeat 800m, recover 2:30 until form/pace deteriorates

    Run Repeat 400m, recover 2:30 until form/pace deteriorates

    Row Repeat 500m, recover 2:30 until form/pace deteriorates

  • Su 21.12.2014 Workout

    10 MIN AMRAP

    15 wall-ball
    12 push-up
    9 box jump

  • Hyvää Uutta Vuotta 2015!! Workout

    Ja suuret kiitokset menneestä vuodesta!!
    Tänään levätään (ja juhlitaan) :-)

  • 20_12_2014 Workout

    Workout of the Day

    In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

    100 Kettlebell Swings
    100 Burpee Box Jump Overs
    100 Wall Ball Shots