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

  • Thursday WOD II: Run to Bar Workout

    A good one tonight.

    Warm Up:
    Bergener with PVC and then Bar

    Mobility:
    PVC pass through
    Sit in squat
    Chat

    Max Effort:
    15 minutes to complete 4 rounds of --
    1 Snatch Balance
    Rest 1 minute
    6 Safety Squat Bar to a Box
    Rest 1 minute

    (95 lbs/145 lbs, 95 lbs/145 lbs, 105 lbs/165 lbs, 105 lbs/165 lbs)

    MetCon:
    4.5x (25 minute cut off)
    Run 400 meters
    15 Chest to Bars
    Rest 2 minutes

    The .5 was because Coach made Brian and I run a fifth and final 400 meters at top speed. The goal was to go hard and stay close to the same time in each round.

    Splits:
    Round 1: 3:02
    Round 2: 3:22
    Round 3: 3:36
    Round 4: 3:42
    Round 4.5 400 meter time: 1:42

    Total time includes 2 minute rest period. Had the second best time today ... lost by 13 seconds but was 1 of only 3 under 20:00, so that was good.

  • Överkropp hemmafit Workout

    A: SA Kb press 4x5
    B1: SA Kb rows 3x12
    B2: Push ups 3x18
    C1: DB powell raise 2set
    C2: Banded over head triceps extensions 2set
    D: SA DB biceps curls 2x8

  • 5-3-2012 Workout

    10 Minute AMRAP

    7 Around the worlds #135 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
    7 Burpees

    One complete round is a score of 42

  • Thursday 120503 Workout

    5 rounds for time:

    50ft walking lunge
    21 burpees

  • Barrage Workout

    Pre-WOD:
    1X20 Back Squats (unbroken) - completed @ 235#

    WOD: For Time:
    -500 Meter Row
    -400 Meter Run
    -30 Shoulder To Overhead Press:(135/95)
    -20 T2B
    -100 Double Under

  • 4x5 Workout

    Squat 4x5 (light day)
    100.120.145.145
    Press 4x5
    45.55.65.75 (failed on 5th rep)
    DL 4x5
    140.170.195.225 (5 rep PR for me @225)

  • ''Hang Power Clean EMOTM & Work Capacity 102'' Workout

    Warm-up Drills (05.02.2012)
    Run 800m
    2 Rounds for Quality of
    5 x Deadhang Chin-ups
    10 x Push-ups
    15 x Air Squats
    -Sumo Squats
    -Shoulder Mobility**
    -Inchworm/Cobra Stretch
    -Calf/Soleus Stretch

    ''Hang Power Clean EMOTM'' (05.02.2012)
    Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each. Focusing on both technique and the transition between reps will be critical today.
    85# total reps 24

    ''Work Capacity 102'' (05.02.2012)
    Complete as many Reps as possible during each work interval:
    2:00 x Wallball 20lbs - 26
    2:00 x Single-unders - 155
    1:30 x Wallball 20lbs - 23
    1:30 x Single-unders - 111
    1:00 x Wallball 20lbs - 20
    1:00 x Single-unders - 65
    :30 x Wallball 20lbs - 10
    :30 x Single-unders - 52

  • kettlebell swings, hollow body rocks, double unders Workout

    3 rounds of:

    25 kb swings 53#
    25 hollow body rocks
    25 double unders

    finisher: 25 burpees

    oooh wee the hollow body rocks slowed me down, unbroken on all kb swing sets and dus

    6:44 for wod and 1:24 for finisher burpees

  • Invictus September 27 2014 Strength

    Total 120 min
    3 sets of: 4 OHS, 6 thruster, 8 strict T2B, 10 GHD hip extensions

    Skillwork: MU practice for 20 min

    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    B.
    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 10 reps @ 75%
    C.
    Three rounds for time of:
    10 Deadlifts (315/205 lbs) = 93 kg > 80 kg
    20 Pull-Ups
    Result: 3.56, 4.56, 4.40 = 13.32
    Rest until the running clock hits 10:00, and then… > 15.00
    D.
    For time:
    Row 60 calories 3.59
    60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold > 16 kg
    Result: 9.36, total 24.37
    Avg/max HR 181/191
    total 174/191
    E. 700m row

  • Invictus September 29 2014 Strength

    Total 105 min
    2 sets of: 10 thruster, 10 GHD situps, 10 OH walking lunges, 10 good morning
    mobility

    A
    Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
    Interval 1 (30s) – Drop Snatch x 1 rep > snatch balance
    Interval 2 (60s) – High Hang Snatch x 1 rep
    Interval 3 (90s) – Snatch x 1 rep
    Perform all movements at 70-75% of your 1-RM Snatch.
    27.5 30 30 32.5 32.5 32.5 32.5 35 35 35

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 5 reps @ 80-85%

    C.
    “DeHart”
    Complete as many rounds and reps as possible in 4 minutes of:
    195/135 lb Power Clean x 1 rep = 61 kg > 45 kg
    195/135 lb Thruster x 1 rep > 45 kg
    195/135 lb Shoulder to Overhead x 1 rep > 45 kg
    Result 6+2 = 20 reps

    D.
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
    6, 6+2, 4+4 10 kg/7.5 kg
    Rest as needed
    Single-Arm DB Row x 8-10 reps each @ 2111
    8x35 lbs
    Rest as needed
    Strict Toes to Bar x 6-8 reps @ 3110 > no tempo
    8, 8, 7
    Rest as needed