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 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.

  • Misfit training: Bench 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%.
    Grip should be very close to press grip, nothing super wide. Move the weight up as fast as possible.

  • Misfit-training: Olympic Lifting – Power position squat clean 7x2 80-90% Strength

    Drop each rep and do a slow perfect Clean deadlift then lower the bar back down to power position, pause, then go. Three reps, last one is clean and split jerk.
    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: Met-con/ DU, sit-ups, Shoulder to overhead Workout

    3 Rounds of:
    50 Double-unders
    30 Sit-ups
    10 Shoulder to OH 185/115

  • Misfit training: 3 sets of 5-10 super strict ring dips Workout

    Get them high enough so that you can point your toes down, hold the hollow body position throughout your reps. Keep them slow and controlled. Make sure you can stay at the same number for all three sets. You will have to cut the first set shorter than you think. Be smart and progress across the entire 8 weeks.

  • Misfit training: Olympic Lifting – Power Position Snatch 6×3 @ 70-80% Strength

    Olympic Lifting – Power Position Snatch 6×3 @ 70-80% 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 70% climb up towards 80% with each set. If it isn’t pretty stay close to 70%, 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.

  • Saturday Special Workout

    For Time
    200m Run
    12 x Push Press (70/45 kg)
    20 x Walking Lunge (10/5 kg plate in each hand)
    400m Run
    9 x Push Press
    40 x Walking Lunge
    600m Run
    6 x Push Press
    60 x Walking Lunge

  • 100m Dash Workout

    Run 100m as fast as you can.

  • Wendler's Clean & Jerk, week 4 Strength

    Clean&Jerk
    1. Round 37,5 % of max
    2. Round 45 % of max
    3. Round 55 % of max

  • 10x 1min Airdyne intervals + push ups & pull ups Workout

    This is done with partner. One partner work while other rest.
    Airdyne is 1 minute work following 20 sec time to partner get set & go.
    Athlete who steps of from Airdyne 1 min interval must do 5 or more push ups and pull ups before he/she can begin rest time.

    Try to keep steady pace in each interval and pick your number to pull/ push ups and stick to it. Pick a challenging number!