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

  • Goblet lateral lunges Workout

    3x 10/10 Goblet Lateral Lunges

    Use a dumbbell or kettlebell.
    Focus should be on good movement over weight and speed.
    Rest as needed between sets/sides.

  • MAYFLY PRO TRACK Workout

    A,
    Back Rack Alternating Lunge 10-10-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Alternate legs until you complete 10 total reps.

    B,
    Row 2 km

    This is an all out effort for time.

    C,
    5 rounds for quality of:
    3 Weighted Pull-ups, pick load
    3 Strict Pull-ups
    3 Kipping Pull-ups
    Freestanding Handstand Hold, 20 secs

  • COOL DOWN Workout

    2 rounds:
    5-10 Bar Hanging Hip Touches video
    10 Split Jump

    Thoracic Flow 2.0

  • Invictus August 30 2014 Workout

    Total 105 min

    3 sets of:
    10 T2B, 10 box jump, 10 air squat

    Skillwork: BMU practice for 20 min, 6 sets, best yellow band

    A.
    Three sets of:
    60 seconds of L-Seated Legless Rope Climbs
    > strict pull ups
    10, 10, 9
    Rest 30 seconds
    30 seconds of Left Leg Weighted Pistols (24/16 kg) > no weight
    7 7 9
    30 seconds of Right Leg Weighted Pistols (24/16 kg) > no weight
    8 9 9
    Rest 30 seconds
    B.
    Take 10-15 minutes to build to a heavy-ish Clean, and then…
    20 30 40 45 45 50
    C.
    Every minute, on the minute, for 10 minutes:
    10 Burpees Over the Barbell > 8
    (two-foot jump, two-foot land, lateral is fine)
    1 Clean
    Score will be the sum of your successful clean attempts.
    52.5 - 50 50 50 47.5 47.5 47.5 47.5 47.5 = 4400 kg

    D.
    For time:
    Run 800 Meters > row
    20 Front Squats (225/155 lbs) = 70 kg > 52.5 kg
    Run 800 Meters > row
    20 Deadlifts (315/205 lbs) = 92.5 kg > 80 kg
    Run 800 Meters > row

    Result: 23.57
    Avg/max HR 157/182

    E.
    500 m row

  • Midsommar Metcon 2&2 Workout

    B1: 100m Löp (båda)
    B2: 10-15 Over Unders/person
    vila 90sek
    B3: 100m Löp (båda)
    B4: 7-12 Buddy Squats/person (anyhow)
    vila 90 sek
    B5: 100m Löp (båda)
    B6: 5-10 Linked Push Ups/person
    (linked push ups)
    vila 5 min x 3 varv

    [Over Unders](

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    [Buddy Squats](

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    [Linked Push Ups](

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  • A. Silverback Primer Workout

    3 Sets For Quality:
    10 Cossack Squats
    10 Waiter Squats
    *5 Reps Each Side
    empty barbel
    32kg KB

  • VOIMA/TEKNIIKKA Workout

    Rive+Työntö 2+1
    (60% - 65% - 70% - 75%)

  • Deadlifts , Lunges , Burpees Workout

    4x400 metres run ( rest as needed between effort

    21-15-9 reps for time of:
    225-lb. deadlifts
    Overhead walking-lunge steps
    Burpees, jumping over the barbell
    Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.de

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • 8.10.2019 Sali Workout

    Eilinen/lepo