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 Workout

    Every minute, on the minute, for 10 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps
    (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
    Minute 2 – Strict HSPU

  • Arm burner Workout

    15min EMOTM:
    - 1st min 4HSPU + 6 Hang Power Snatch 35kg
    - 2nd min 2 rope climbs
    - 3rd min rest

  • 9-1-14 Sprint Intervals Workout

    60m - on grass - rolling starts - 9x60m - 8.81, 8.41, 8.22, 8.16, 8.02, 7.94, 7.88, 7.72, 7.82

  • 8-31-14 Sprint Intervals Workout

    60m Sprints - on track - rolling start - 8x60m - 8.41, 8.03, 7.94, 7.88, 7.85, 7.95, 7.88, 7.82
    150m - 1x150m - 21.41

  • CF LPR 140902 WOD Workout

    For time, 4 rounds of:
    * 8 UB FS (60% of 1RM)
    * 200m run
    * 1min rest

  • 160 reps Workout

    2 Rounds For Time Of:
    20 - OHS (35/25)
    20 - Pull Ups
    20 - Toes to bars
    20 - Dips

  • Long Interval Workout

    Choose ONE of the following sports:
    Swim Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Bike Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Run Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Row Repeat 5:00 on, 4:00 off until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Invictus Strength

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

  • running,rope and kettle bell Workout

    Five rounds:
    1000m run
    1 legless ropeclimb
    5+5 KB snatches

    Buyout: 100 pushups

  • Hard Routine 24062014 Strength

    Total 105min
    A. WU: 3 rounds for quality: 300m row 10 KBS, 10 wall ball
    B. Skill work: 10min of rope climb technique

    C. Olympic EMOM for 15min 3 clean & jerk
    1. 22.5kg, 2. 25kg, 3. 27.kg, 4. 27.5kg,5. 30kg, 6. 30kg, 7. 30kg, 8. 32.5kg, 9. 32.5kg, 10. 32.5kg 11. 32.5kg 12. 35kg 13. 35kg 14. 35kg 15. 35kg

    D. Strength
    Push press, Wendler week 1
    Clean pulls 4x3
    47.5kg, 55kg, 60kg, 65kg

    E. Metcon, for time, with 50% of 1 RM clean & jerk: 22.5kg
    10 shoulder press
    15 OHS
    20 push press
    25 front squat
    30 push jerk
    35 back squat
    Result: 12.37, avg/max HR 176/190

    F. Post WO 3x10 reverse hypers
    1000m row