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

  • 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.

  • Running and deadlifts (main site Thursday 190815) Workout

    Complete as many rounds as possible in 15 minutes of

  • 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

  • Outdoor Endurance WOD Workout

    Buy in: Run 1/2 mile

    20 min. AMRAP
    5 burpees
    10- 100 m sprints
    20 push ups
    30 sit ups
    40 squats
    50 jumping jacks
    60 sit ups
    70 du or 140 singles

    Rest 3 min after AMRAP then complete run

    Cash out: 1/2 mile run

  • 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

  • SPCOM03092019 Workout

    LUNEDI

    A.
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    2 rnd
    25 DB Deadlift 22,5-20/15-10kg
    25 DB Hang Clean
    25 DB Push Press
    Row 500m
    5' rest

    B.
    Ogni 2' per 10' (5 set):
    3 Squat Clean + 1 Jerk

    Set 1-3 = 1 rep @ 70% of 1RM Clean & Jerk
    Set 4-5 = 1 rep @ 75% di 1RM Clean & Jerk

    C.
    Ogni 2', per 12' (6 set):
    Front Squat

    Set 1-2 = 3 rep @ 75%
    Set 3-4 = 3 rep @ 80%
    Set 5-6 = 2 rep @ 85%

    D.
    Ogni minuto per 21' (7 set)
    1': 8-10 Burpee Deadlift (

    )
    2': 15/10 Calorie Assault Bike
    3': 45" DU/SU

    E.
    HEAVY CINDY

    10 RND For Time
    1-2-3-4-5-6-7-8-9-10 Clean-and-Jerk (60-50KG/40-35KG)
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats
    OGNI RND DI C&J ESEGUIRE 1 RND DI CINDY

  • 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

  • 15.1.2020 Workout

    Basic Endurance 60 minutes

    Row 1000/900m
    1 RDS Unbroken TnG D.T @ Moderate (12 deadlift, 9 Hang power Clean, 6 Push jerk)
    12 Dumbbell Bench Press
    10 L-Sit Ups