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

  • The ultimate bear complex Workout

    Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

  • Invictus May 5 2014 Strength

    Total 90min

    BMU practice for 20min, 7 sets
    A.
    Three rounds for time of:
    50 Double-Unders
    12 Alternating Pistols

    B.
    Eight sets of:
    Snatch x 1.1
    (rest 10 seconds between singles)
    Rest as needed between sets.
    > Vaihdettu tempaus samoille jaloille, tempaus
    C.
    Back Squat @ 30X0
    *Set 1 – 5 reps @ 75%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 5 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 5 reps @ 85%
    *Set 8 – 3 reps @ 90%
    *Set 9 – 1 rep @ 95%
    Rest as needed between sets.

  • ENGINE Workout

    Saturday

  • intervals Workout

    Every 3 Minutes until failure
    Row 20/15 Calories
    12 Thrusters 115/85lbs
    3 Pull Ups
    Rest remainder.
    Increase Pull Up reps by 3 each interval.

  • Invictus May 2&3 2014 Strength

    Total 105min

    BMU practice for 20min

    B.
    Take 15-20 minutes to build to today’s heavy Clean & Jerk.

    C.
    Bench Press @ 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 – 5 reps @ 80%
    *Set 8 – 5 reps @ 80%
    *Set 9 – 5 reps @ 80%
    *Set 10 – 5 reps @ 80%
    Rest exactly 2 minutes between sets.

    D.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Set 5 – 1 rep @ 90-95%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    Rest as needed between sets.

    E.
    1000m row

  • For Quality 5 Kierrosta Workout

    5x ojennus renkailla
    10x ass arch
    5x rengas punnerrus

  • Power snatch / Wall ball shots Workout

    BENCH PRESS
    10-8-6-4-2-2-2-2

    REST 5 MINS

    16' EMOM
    Even: 15 Power Snatch
    Odd: 10 Wallballs

  • RestDay! Workout

    RestDay!

  • Olympics & Mobility Strength

    Total 90min+60min
    A.
    500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
    mobility
    B.
    Olympics, Jyrkin tunti

    1. Tempaus riipusta maata hipaisten
    2. Tempausveto + tempaus 30, 30, 30, 32.5, 35
    3. Tempausveto te-max painolla 5x42.5 5x42.5 5x45
    4. Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min

  • Olympics & Mobility Strength

    Total 90min+60min
    A.
    500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
    mobility
    B.
    Olympics, Jyrkin tunti

    1. Tempaus riipusta maata hipaisten
    2. Tempausveto + tempaus 30, 30, 30, 32.5, 35
    3. Tempausveto te-max painolla 5x42.5 5x42.5 5x45
    4. Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min