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

  • Misfit training: Rowing Pace Work 4x500m Row – Rest 1:1 Workout

    Row pace should be the pace for your goal 2k row. If you rowed a 7:10 and you really want a 7:00 and think it’s realistic, row a 1:44 pace (1 second faster than last week, 2 seconds faster than 2k goal pace) the entire time for all four. This is pace work and is meant to be done at the exact same split the entire time. Pick a realistic goal, do the math, then hang tough mentally for all three.

  • Misfit training: Power position squat clean and jerk 8×1 @90% or more of the 1RM Strength

    Do a slow perfect Clean deadlift then lower the bar back down to power position, pause, then go.
    First weight should be at 90% climb up towards 100% with each set. If it isn’t pretty stay close to 90%, this is just as much skill work as it is getting stronger.
    You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.

  • Misfit training: Bench Press 4×2 90% or more Strength

    First weight should be at 90% climb up towards 100% with each set. If you get close to failure go back down towards 90%.
    Grip should be very close to press grip, nothing super wide. Move the weight up as fast as possible.

  • wallclmibs+power clean+ front squats Workout

    7 min AMRAP
    4 wallclimbs
    1 power clean
    5 front squats

  • Power snatch 3x3 + 3x 3 Strength

    Powersnatch 3x3x50% then 3x3x60%

  • Misfit training: Gymnastics Workout

    F. Gymnastics
    EMOM for 9 Minutes (Rotate Movements)
    Minute 1: 10 Left Leg Pistols
    Minute 2: 8 Beautiful perfect feet together toes down, Toes to Bar (Scale if not easy)
    Minute 3: 10 Right Leg Pistols
    And so on until you do three rounds of each.

  • Misfit training: Run 1.5 Miles for time Workout

    D. Bitch Work
    Run 1.5 Miles for time
    This one is for the big boys who hate running. You know who you are.

  • Misfit training: Olympic Lifting – Power Position Snatch 7 x 2 Strength

    Olympic Lifting – Power Position Snatch 7×2 @80-90% of the 1RM Snatch you found from power position last week. Drop each rep and do a slow perfect snatch deadlift then lower the bar back down to power position, pause, then go.
    First weight should be at 80% climb up towards 90% with each set. If it isn’t pretty stay close to 80%, this is just as much skill work as it is getting stronger.
    You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.

  • Misfit training: Strict Press 5×3 80-90% Strength

    First weight should be at 80% climb up towards 90% with each set. If you get close to failure go back down towards 80%
    Move the weight fast. If it gets slow, it is too heavy.

  • Misfit training: Rowing Pace Work 3 x 750m Row Workout

    3x750m Row – Rest 1:1
    Row pace should be the pace for your goal 2k row. If you rowed a 7:10 and you really want a 7:00 and think it’s realistic, row a 1:44 pace (1 second faster than last week) the entire time for all three. This is pace work and is meant to be done at the exact same split the entire time. Pick a realistic goal, do the math, then hang tough mentally for all three.