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

  • Superkids 7-9v WOD Workout

    2 min AMRAP

    -burpee pistejuoksu

    1 min lepo

    2 min "AMRAP"

    roikunta

    1 min lepo

    2 min AMRAP

    lankkupito

  • Invictus June 9 2014 Strength

    NEW PROGRAMMING CYCLE STARTS TODAY!!!
    Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

    Total 105min

    3 sets of:
    Row 300m
    10 KBS 16kg
    10 burpee

    BMU practice for 10 min, 5 sets, best red rubber band

    A.
    Six sets of:
    Pause Front Squat @ 24X1 + Front Squat
    Rest 2 minutes

    B.
    Every 90 seconds, for 12 minutes (8 sets):
    High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

    C.
    Every 90 seconds, for 9 minutes (6 sets):
    Back Squat x 3 reps @ 75-85% of 1-RM

    D.
    Four sets for max reps of:
    45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
    Rest 45 seconds
    Results: 11, 12, 12, 11
    45 seconds of Supinated-Grip Strict Pull-Ups
    Rest 45 seconds
    Results: 10, 9, 7, 6

    E.
    1000m row

  • Powerbuilding dag10 Workout

    Rowing/running 6x1000m 1min vila

  • Home WOD #5 Workout

    20 min

    50 double under
    10 thrusters
    25 sit up
    15 am swing

  • Extra Credit 21-03-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • Invictus June 10 2014 Strength

    Total 105min

    2 sets of:
    Row 300m
    5 HSPU 1 abmat
    10 T2B

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Handstand Push-Ups x 4-10 reps
    > 2 abmats + tekniikkakiekko: 4, 4, 3, 4
    Minute 2 – L-Seated Dead Hang x 30-45 seconds
    (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
    30, 30, 30, 30 sec
    Minute 3 – Unbroken Double-Unders x 30-40 reps
    30, 40, 40, 40

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 2 reps
    (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
    Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 10 reps @ 55-65%
    Rest 2 minutes between sets.
    Choose the same load for all three sets of 3 reps.

    D.
    Every 6 minutes, for 24 minutes (4 sets) of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs) > 35 lbs
    20/15 Ring Dips (ladies, 15 reps) > 8 reps
    Run 400 Meters > not done

    Results: 4.45, 5.01, 5.18, 5.25
    Avg/max HR 172/189
    Total 23.25

  • 5 2 minute sprints // Assault bike and front squats Workout

    5 Rounds of 2 minutes amraps with a 2 minute break between rounds

    Score is the total amount of front squats performed

  • GYMNASTIC STRENGTH Workout

    3 Sets of:
    D-Ball/Sandbag Bear Hug Carry (50/30Kg) @ 60’’ max meters
    Rest as need each sets

  • POWER&SPEED Workout

    Monday

  • warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toe to Bar 7 reps