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

  • Keskiviikko 16.8 Strength

    Deadlift
    On the Minute x 8:
    2 Repetitions

  • "Killing Me Softly" Workout

    5 rounds, each round for time:
    15/12cal Row
    10 Box Jump Overs 60/50cm
    10 DB Bench Presses 2x25/17,5kg
    - Rest 1min btw each round.

  • Box and DB Workout

    AMRAP 26 min

    10 Devils Press
    15 Box Jumps
    10 DB Box Step Overs
    15 Burpees over DB

  • Superkids 7-9v taito Workout

    Harjoitellaan pistoolikyykkyä boxilla ja kumpparilla

  • Warmup Workout

    10mins - move continuously at a warm up effort
    50 Single unders
    5 Seated Box Jumps
    7 GHD Hip Extensions
    9 Abmat Sit Ups

  • Competition Workout

    B.
    Three rounds for time of:
    10 Power Snatches (135/95 lbs)
    20 Box Jumps (30″/24″)

    Rest exactly 5 minutes, and then…

    C.
    Three rounds for time of:
    15 Push Presses (135/95 lbs)
    15 Toes to Bar

    Rest exactly 5 minutes, and then…

    D.
    For time:
    Row 400 Meters
    20 Burpees Over the Erg
    Row 300 Meters

  • Invictus May 21 2014 Workout

    Total 60min
    2000m row
    A.
    For times:
    Run 2400 Meters > row 2500m
    Result: 11.00.2, 2.12.0/500m, 163/177
    Rest exactly 6 minutes

    Run 1600 Meters > row 1500m
    Result: 6.19.8, 2.06.6/500m, 171/183
    Rest exactly 4 minutes

    Run 800 Meters > row 1000m
    Result: 4.04.4, 2.02.2/500m, 176/189
    Rest exactly 2 minutes

    Run 400 Meters > row 500m
    Result: 1.55.9, 1.56.0/500m, 176/189
    Total 36.00, 159/189

    B.
    10 min of walking on treadmill

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

  • Push Press Strength

    5 Sets of Push Press
    Set 1: 5 @75%
    Set 2: 5 @80%
    Set 3: 5 @85%
    Set 4: 5 @85%
    Set 5: 5 @85+%
    - Rest 2-3min btw sets

  • Gymnastic strength Workout

    • For Time:
    Strict Deficit Handstand Push Ups (10/5 cm) 20/15 reps
    2:00 rest
    Strict Handstand Push Ups 25/20 reps
    2:00 rest
    Kipping Handstand Push Ups 40/30 reps