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 July 1 & 2 2014 Strength

    Total 120min

    1000m row

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Toes to Bar x 8 reps @ 3110 8,8,8,8 no tempo
    (these should be slow and controlled)
    Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 45, 40, 30
    (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
    Minute 3 – Unbroken Double-Unders x 50 reps 50, 50, 50, 50 :)

    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Power Jerk + Split Jerk
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Goal is to use heaviest 2-3 loads from last week for all 8 sets.

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Sets 4-9 – 3 reps @ 85-90%
    * Set 10 – 10 reps @ 55-65%
    Rest 90 seconds to 2 minutes between sets.

    D.
    Every 8 minutes, for 24 minutes (3 sets) of: > for 16 minutes (2 sets) of:
    Row 500 Meters
    25/20 Handstand Push-Ups > 10, 1 abmat
    Run 400 Meters
    Results: 6.06, 6.30
    Avg/max HR 170/190

    Invictus July 2 2014
    D.
    Four sets for times of: > 2 sets of:
    Row 1000 Meters
    20 Chest-to-Bar Pull-Ups
    30 Wall Ball Shots (30/20 lbs)
    40 Russian Kettlebell Swings (32/24 kg)
    Rest exactly 4 minutes
    Results: 14.10, 14.04
    Avg/max HR 174/189

    E.
    500m row

  • Invictus June 24 2014 Strength

    Total 105min

    2 sets of:
    Row 300m
    10 wall ball
    10 burpee

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 8,6,6,6 no tempo
    (these should be slow and controlled)
    Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 40, 30, 30
    (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
    Minute 3 – Unbroken Double-Unders x 40-50 reps 40, 37+3, 40, 50

    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Power Jerk + Split Jerk
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes
    Build over the course of the 8 sets.

    C.
    One set of:
    Strict Overhead Press x 10 reps @ 65-70% of 1-RM

    D.
    Every 12 minutes, for 24 minutes (2 sets) of:
    Run 800 Meters > 750 meters
    15/10 Muscle-Ups > 12 ring dips
    Run 800 Meters > Row 800 meters
    Results: 9.38, 9.37
    Avg/max HR 173/191 (171/184, 178/191)

    E.
    Own additional work, 3 sets of:
    8 HSPU 1 abmat
    15 GHD situps
    Rest 2 min between sets
    Results: 4.40, 3.26, 3.56 = 16.02

    F. 1000m row

  • Max Reps: Wall Ball Workout

    One set unbroken.
    Any pause in reps is considered the end of the set (e.g. ball resting on shoulders).
    Missing the target is a 'no rep', but you can continue.
    Men: 3,05m, 9kg or 10kg ball.
    Women: 2.75m, 6kg+ ball.
    Record reps and any details.

  • 5 rounds for time Workout

    500m Row
    DU´s x 50-40-30-20-10
    GHD-sit ups x 10

  • 4-1-15 Front Squat, Dead lifts, GHDs, DUBs Workout

    6 Rnds - 10 GHDs, 30 DUBs
    Frnt Squats - 3x185, 3x215, 3x245, 3x265, 2x285, 1x305
    Deadlifts - 5x225, 5x315, 5x365, 5x405

  • Squat a lot Workout

    Reverse squat ladder

    Start with a women's bar 15kg and do 20 reps for each completed set add 7kg and do 1 rep less. Second set do 19 reps with 22kg.

    Keep going until failure

    1. 20 @ 15kg
    2. 19 @ 22kg
    3. 18 @ 29kg
    4. 3 @ 134kg
    5. 2 @ 141kg
    6. 1 @ 148kg
    7. 1 @ 155kg

  • Mix up of: Shoulder Press, PP, PJ with bar, Roll outs on wheel front and sides x 10, Work on triple unders, weighted Pistols holding KBs and dumbells Workout

    Fun to mix things up this morning. I was really sore and tired. I was feeling it in my legs from yesterday's Open 15.3 WOD.
    I decided to mix things up and to work on a few things I never work on such as triple unders and weighted pistols.
    I did 3 reps of each: press, push press, push jerk (bar,75,95,105,115)
    Roll out on wheel x 10 (3 front, 3 right side, 3 left side, 1 front) - super big ROM is important and to stay tight at entire ROM
    Work on Triple Unders. I got a few but need to keep at it. I also need to work on handstand walking as well.
    I tried to work on Pistols and weighted pistols. I used: 10 kb,15 kb, 20 db, 25 kb

    Good workout over all.
    Stretched for a few after the workout.

  • Modified Open 15.5. Workout

    27-21-15-9
    Rowing (calories)
    Wall ball shots instead of thrusters (14lbs)

  • Hang Clean 1 rep max (1RM) Strength

    Find your best Hang Clean for the day.

    Record load, style (power, split, squat), and other details.

  • Snatch technique practice + Annie post WOD Workout

    Snatch technique workout.
    Work on sets of around 5 reps.
    Pull to high hang, then dip below knees to get used to clearing the knees and staying over the bar.
    Pull right into a full squat snatch each rep.
    Focus on hitting hips, opening up and really exploding with hips and keeping the bar close to the body with high elbows. Do NOT pull with arm. Pull myself under the bar and into the squat bottom position.

    Post WOD:
    Annie for time (50-40-30-20-10 of DUs and Situps)