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 September 12 2014 Strength

    Total 90 min
    5 min of assault bike. 5 push ups, 10 air squat, 10 abs, 10 backs
    mobility
    3 sets of:
    15 wall ball 6/9 kg, 10 T2B. 8 burpee box jump overs
    Skillwork: muscle up practice for 20 min

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

    C.
    Complete as mnay rounds and reps as possible in 6 minutes of:
    10 Strict Handstand Push-Ups
    20 Ring Dips
    30 Chest-to-Bar Pull-Ups 8 + 7
    Result: 45
    Rest 4 minutes, and then…

    Complete as many rounds and reps as possible in 4 minutes of:
    5 Strict Handstand Push-Ups
    10 Ring Dips
    15 Chest-to-Bar Pull-Ups 8+4+3
    Result: 30

    Compare results to August 8 2014 (done 11.5.2014): 45 + 35 > - 5 reps today

  • Invictus September 15, 16 & 12 A. 2014 Strength

    Total 105 min
    3 sets of: 200 m row, 6 HSPU, 8 T2B, 10 lunges
    Skillwork:
    BMU practice for 25 min

    September 15 A.
    A.
    Six sets of:
    Drop Snatch x 1 rep
    Rest as needed
    3x20 2x25 2x30 35 37.5 40

    September 16 A.
    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311 > normal OHS, no tempo
    30 35 37.5 40 42.5
    Rest 90 seconds
    Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 > weighted pull up, no tempo
    3x7.5 4x10 4x10 4x10 4x10
    Rest 90 seconds

    September 12 A.
    A.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 2 reps @ 80%
    *Set 3 – 2 reps @ 85-90%
    *Set 4 – 1 rep @ 90-95%
    *Set 5 – 1 rep @ 95+%
    Rest 2-3 minutes between sets.

    500 m row
    2 sets of:
    10 GHD hip extensions @ 1013
    15 GHD sit ups @ 1010

  • Invictus September 9 2014 Strength

    Total 120 min
    5 min of rowing, mobility
    Skillwork: BMU practice for 10-15 min
    A.
    Every minute, on the minute, for 12 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps > 3
    Minute 2 – Handstand Walk x 15-20 Meters > practice
    Minute 3 – Unbroken Double-Unders x 50 reps > 40

    B.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Bench Press
    *Set 1 – 5 reps @ 65% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 5 reps @ 75%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 1 rep @ 95%
    *Set 7 – 1 rep @ 101-104%
    *Set 8 – 1 rep @ Your Choice

    C.
    Every 5 minutes, for 25 minutes: > 8 minutes, for 32 minutes:
    Row 500 Meters 2.06.9-2.08.9
    15 Strict Handstand Push-Ups > 10 reps kipping, 5 x abmat + 10 kg plates, 5 x abmat
    20 Ring Dips > 10

    Results: 6.30, 6.50, 7.50, 8.00 (1 ring dip)
    Avg/max HR 159/189

    D.
    For time:
    40 pull ups (12/min EMOM, 6x6+4)
    3.06

    500m row

  • Invictus September 8 2014 Strength

    Total 105 min

    2 sets of: 10 OH walking lunges 15 kg, 10 T2B, 5 jumps, 10 abs, 10 backs
    mobility

    A.
    Every two minutes, for 10 minutes (5 sets):
    Muscle Snatch x 1 rep > power snatch
    Build over the course of the 5 sets to a heavy single.
    20 25 30 32.5 35

    B.
    Every 90 seconds, for 18 minutes (12 sets):
    Snatch x 1 rep
    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 5 reps @ 65% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 5 reps @ 75%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 1 rep @ 95%
    *Set 7 – 1 rep @ 101-104%
    *Set 8 – MAX UNBROKEN REPS @ 90%

    D.
    Five rounds for time of: > 3 rounds
    6 Squat Snatches (135/95 lbs) = 43 kg > 35 kg
    12 Overhead Walking Lunges (135/95 lbs) > 35 kg
    12 Chest-to-Bar Pull-Ups
    Result: 6.56, 6.18, 5.45 = 19.00

  • DT AMRAP Workout

    DT 40kg. Jokaisen kierroksen välissä 200m juoksua

  • Fuel West - Kettlebells in the Park Workout

    Tactical lunge per leg
    Around the world per direction
    Kettlebell swing
    Figure 8 per direction
    Goblet clean
    Park run

    10,9,8,7,6,5,4,3,2,1

    30 min cap
    Finished early? Bonus round of 10

  • 3 rounds for time Workout

    3 Rounds for time:

  • THRUSTER GETAWAY Workout

    For time:
    M4000kg/W3000kg THRUSTER
    8k RUN

    You can choose your weight on thruster, just complete the total kg. (for ex. 100x40kg=4000kg or 80x50kg=4000kg)
    You can also break the thrusters and running anyway you want to.

  • Competition Workout

    B.
    Kill Cliff Granite Games Qualifier 15.2
    Against a running clock, starting at 0:00 and running up to 20:00…

    0:00 to 6:00
    Establish a 1-RM Snatch

    6:01 to 14:00
    Complete as many rounds and reps as possible of:
    30 Double-Unders
    15 Chest-to-Bar Pull-Ups
    30 Double Unders
    15 Toes-to-Bar

    14:01 to 20:00
    Establish a 1-RM Snatch

  • Competition Workout

    A.
    Gymnastics Skills Challenge

    Against a running clock, complete the following gymnastics skills:
    0:00 to 3:00
    Establish a 2-RM Weighted Chest-to-Bar Pull-Up

    3:00 to 6:00
    Establish a Max Effort L-Sit
    (as many attempts as you’d like, but only score your best attempt)

    6:00 to 9:00
    Establish a Max Effort Handstand Walk
    (as many attempts as you’d like, but only score your longest walk)