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

  • Scottish CrossFitters August 2014 Workout Workout

    21-15-9 reps for time of:
    60/42.5 kg Cleans
    Knees-to-elbows

  • Olympics & strength Strength

    Total 105min
    A. WU: 500m row, 3 rounds:
    5 high box jumps box + 25, 25+20, 25+25
    3 HSPU
    10 v-ups

    B. Strength
    Weighted pull-ups

    C. Olympics, Harjoitus 5
    5x3 kapea tempaus kevyt 20, 20, 22.5, 22.5, 25
    Rv nivusista, nopeus ja taito 6 x 1-3 ei max 3x35, 3x40, 2x42.5, 2x42.5, 2x45, 1x47.5
    Kyykystä raaka-työntö - tempausvala niskantakaa, voima ja liikkeenhallinta kevyt 5x4 15kg

    D. Skillwork for 20min: KPU

    E. Post WO: 1200m row (300m/700m faster/200m)

  • Strength Strength

    Total 90min
    A. WU: 500m row, 3 rounds: 15 abs, 15 backs, mobility

    B. Strength
    HBBS max + stopper + volume
    Narrow bench, Wendler week 1 + volume
    Regular dips 4,3,3
    Weighted situps with ls 3x10x15kg

    C. Post WO 500m row

  • 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