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 Strength

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% of 1-RM
    *Set 2 – 4 reps @ 70%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 6 reps @ 70%
    *Set 5 – 4 reps @ 80%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    *Set 8 – 4 reps @ 85%

  • Invictus Strength

    Every 2 minutes, for 10 minutes (5 sets):
    4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
    (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

  • Invictus day 2 A Strength

    Every two minutes, for 12 minutes (6 sets):
    Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

  • Interval Row Workout

    OPTIONAL Additional Conditioning Session
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

    Row 400 Meters
    Rest 60 seconds
    Row 600 Meters
    Rest 60 seconds
    Row 800 Meters
    Rest 60 seconds
    Row 800 Meters
    Rest 60 seconds
    Row 600 Meters
    Rest 60 seconds
    Row 400 Meters

  • CFPORVOO WOD 30.8.2014 Workout

    10! ring push ups
    1! strict pull ups
    first round 10 ring push ups and 1 strict pull up, second round 9 ring push ups and 2 pull ups etc

  • Squat Cleans for reps Workout

    165-lb. squat cleans, 1 minute
    Rest 3 minutes
    185-lb. squat cleans, 1 minute
    Rest 3 minutes
    205-lb. squat cleans, 1 minute
    Rest 3 minutes
    165-lb. squat cleans, 1 minute
    Rest 3 minutes
    185-lb. squat cleans, 1 minute
    Rest 3 minutes
    205-lb. squat cleans, 1 minute

    Try for max reps each round without dropping the barbell. Post reps for each round to comments.

  • Tempo Trial Workout

    Choose ONE of the following sports:
    Swim 30mins @ 85-90% desired race pace
    Bike 30mins @ 85-90% desired race pace
    Run 30mins @ 85-90% desired race pace
    Row 30mins @ 85-90% desired race pace

  • 30min of technique work Workout

    Spend 10:00 working on Muscle Ups
    Spend 10:00 Working on Handstands / Walks
    Spend 10:00 working up to a 1RM box jump

  • Ps&sit-up combo Workout

    In front of a clock set for 12 minutes:
    1 minute of 115-lb. power snatches
    1 minute of sit-ups
    2 minutes of 115-lb. power snatches
    2 minutes of sit-ups
    3 minutes of 115-lb. power snatches
    3 minutes of sit-ups

    Post reps for each set to comments.

  • Team DT Workout

    5 rounds for time of:
    12 Dead Lifts, 155/105
    9 Hang Power Cleans, 155/105
    6 Push Jerks, 155/105
    One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.