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

  • 18.10.2025 (AM or PM) Workout

    Engine

    2 Rounds Of:

    • 2km Row (Z2)
    • 1km Run (Fast)
    • 500m C2 Bike (Fast) Rest 3min between rounds

  • 19.3.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 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.

  • CFKN minit Workout

    Alkulämmittely leikkiä

    Harjoitellaan t2b

    Wod
    Roikunta
    Tasapaino
    Pikajuoksu
    Eläin
    Burpee

    Loppuvenyttelyt

  • 26.3.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 40:20 5 RFT Workout

    5 Rounds for Time
    WOrking 40s on:20s off until complete

    80 Double Unders
    20 Toes-To-Bar
    30 OverHead Squats 40/30kg

    TC: 30min

  • 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!

  • 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