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 October 3 2014 Strength

    Total 105 min
    EMOM for 9 min:
    1 min: 8 burpee box step overs
    2 min: 10 abs + 10 backs
    3 min: 10 thruster 15 kg

    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Snatch x 1 rep
    Load should be secondary to perfect mechanics.
    25 27.5 30 32.5 32.5 35 37.5 40 42.5 ei 40

    B.
    Every minute, on the minute, for 12 minutes:
    Front Squat + Jerk
    *Sets 1-2 – 60%
    *Sets 3-4 – 70%
    *Sets 5-6 – 75%
    *Sets 7-8 – 80%
    *Sets 9-10 – 85%
    *Sets 11-12 – 90%
    Percentages based off whichever of the two movements limits you.

    C.
    Every minute, on the minute, for 24 minutes:
    Minute 1 – 30 Double-Unders + 10 Pull-Ups > 5 strict pull ups + 20 DU
    Minute 2 – 10 Burpee Box Jump-Overs (24″/20″) > 5x10 3x8
    Minute 3 – 12 Push Press (115/75 lbs) > 4x8 4x5
    Avg/max HR 182/189

  • HOMEWORK // Erg, SDL and ring rows Workout

    30 min

  • SQ Tr.1 Wk-2 Workout

    Snatch
    3x3x55
    1x3x60
    2x60
    1x65
    turnover, pols omhoog, sneller harder, pols er door drukken.

    Clean & Jerk
    3x3x70
    3x4x80 zwaar
    in de jerk, hou de bar in de schouders maak een kommetje vastleggen

    Clean Pull
    3x3x105

    Front Squat
    5x4x90

    Evil wheels
    2x15

  • snatch skills Strength

    1. Snatch Skills A. 3x2 Snatch Pull from High Hang - pockets B. 2x2 Snatch Pull from Hang - mid thigh C. 1x2 Snatch Pull from Ground

  • Muscle & Power Workout

    100 Pushups
    100 Jump squats
    (share reps as needed)

  • For Time (45 min Time Cup): Workout

    1k Run
    25 Burpees
    1k Run
    50 sit-up
    1k Run
    75 Push-up
    1k Run
    100 Squat

  • Ninjat 14-16v Taito Workout

    3 kierrosta MU progressioita:

    5 kippi renkailla

    5 kääntö jalat boxilla

    5 kippi dippi

  • Aerobic work Workout

    65 min
    A. 3 rounds:
    5 min ski
    5 min bike
    5 min row
    5 min run
    128/142

  • WOD 4.8 Strength

    ME strict pull ups
    ME strict chin ups
    ME kipping/ bfly pull ups / ring rows

  • Invictus October 8 2014 Strength

    Total 105 min
    2 sets of: 30 sec row, 15 KBS, 2 wall over burpee, 12 wall ball, 10 T2B

    Workout of the Day
    A.
    Three sets of:
    Jerk Balance x 3 reps 25 35 40
    Immediately followed by…
    Every 2 minutes, for 10 minutes (5 sets) of:
    Split Jerk x 3 reps @ 70-80%
    42.5 45 47.5 47.5 47.5 :)
    Focus here is on PERFECT mechanics.

    B.
    Every 2 minutes, for 10 minutes (5 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%
    *Set 5 – 2 reps @ 85%

    C.
    Every 90 seconds for 9 minutes (6 sets):
    Speed Deadlift x 3 reps @ 70% 70 kg
    Reset the barbell every time on the floor…do not perform these touch and go.

    D.
    For time:
    Run 400 Meters > 300 m
    21 Strict Handstand Push-Ups** > kipping, 5 kg plates
    Run 400 Meters > 300 m
    15 Strict Handstand Push-Ups** > kipping, abmat
    Run 400 Meters > 300 m
    9 Strict Handstand Push-Ups** > kipping, abmat
    **Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. > 100 m penalty lap.
    Results: 11.57, 10.00, 6.12 = 28.10, 159/175