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

  • Gymnastics Grip Workout Workout

    Start from a hang from a pull-up bar with a overhand (regular) grip.
    One hand at a time move to a underhand (reverse) grip, then to an elgrip (eagle grip).
    Reverse the sequence to move back to the overhand grip. That is one round.
    Repeat for a total of ten to fifteen rounds.

  • Clean deadlift 3x5 Strength

    clean deadlift 3x5

  • Row cals, AD, WB Workout

    10mins 85% aero
    Row 200m
    AD 20cals
    10 wall balls 20/14# 10′ target

  • HBBS Strength

    Invictus May 12 2014

  • Invictus May 12 2014 Strength

    Total 120min

    Row for 5min, mobility
    BMU practice for 30min, best yellow rubber band

    A.
    Every two minutes, for 24 minutes (12 sets):
    Snatch x 2 reps
    *Set 1 – 50%
    *Set 2 – 60%
    *Set 3 – 65%
    *Set 4 – 70%
    *Set 5 – 75%
    *Set 6 – 80%
    *Set 7 – 85%
    *Set 8 – 90%
    *Sets 9-12 – 90% or more > 1 rep
    B.
    Every two minutes, for 16 minutes (8 sets):
    Clean & Jerk x 3 reps
    *Set 1 – 50%
    *Set 2 – 55%
    *Set 3 – 60%
    *Set 4 – 65%
    *Set 5 – 70%
    *Set 6 – 75%
    *Set 7 – 80% > 2 reps
    *Set 8 – 85% > 2 reps
    C.
    Back Squat
    *Set 1 – 4 reps @ 80%
    *Set 2 – 3 reps @ 85%
    *Set 3 – 2 reps @ 90%
    *Set 4 – 1 rep @ 95%
    *Set 5 – Max Reps @ 85%
    D.
    1000m row

  • Burpee-Thruster Hell Workout

    Rest exactly 1:00 between #1 and #2.

    1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

    50 6″ Target Burpees
    50 Thrusters 75/55#

    2) 5:00 AMRAP (all out effort) of:

    20 6″ Target Burpees
    20 Thrusters 105/75#

  • EMOM 5 Power Snatches and 1xME Strength

    1) EMOM for 5:00-

    5 Power Snatches*

    *Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

    2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

  • 22FEB2015 Workout

    In Teams of 2
    21-15-9 reps of
    Thruster 42,5/30kg
    Front Squat 42,5/30kg
    Wall Ball

    *First person A does thrusters (all of the reps) then pers B, then Pers A does Front Squats then Pers B etc.

  • Invictus May 10 2014 Workout

    Total 90min

    Warm up:
    500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

    B.
    Five sets for times of:
    5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
    10 Strict Handstand Push-Ups > kipping
    15 Pull-Ups
    20 Hand-Release Push-Ups
    25 Box Jump-Overs (24″/20″)
    30 Double-Unders
    Rest 3 minutes

    Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.40
    Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

  • Invictus May 9 & May 10 Strength

    Total 90min

    Warm up:
    500m row, 2 rounds: 10 wallball, 20 AMSU, 10 box jump, 5 burpee
    Skillwork:
    10 min of handstand/handstand walking practice

    A.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Set 5 – 1 rep @ 90-95%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 2 reps @ 90%
    *Set 8 – 2 reps @ 90%
    Rest as needed between sets
    C.
    Bench Press @ 30X0
    *Set 1 – 5 reps @ 75%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 5 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 5 reps @ 85%
    *Set 8 – 3 reps @ 90%
    *Set 9 – 1 rep @ 95%
    Rest as needed between sets.
    D.
    1000m row