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

  • HBBS Strength

    Invictus June 23 2014

  • Shoulder press Strength

    Invictus July 1 2014

  • HBBS Strength

    Invictus June 30 2014

  • Extra Credit 10-07-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • 4x250m row Workout

    4x250m rowing, 1min rest between rounds

  • Invictus June 30 2014 Strength

    Total 105 min

    Every 90 seconds, for 9 minutes (6 sets) of:
    6 burpee
    7 goblet squat 16 kg
    8 KB snatch 12 kg

    A.
    Five sets of:
    Full + Quarter Front Squat x 2 reps
    Rest 2 minutes
    Build over the course of the five sets.

    B.
    Five sets of:
    Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
    Rest as needed

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ 3-5% more than you used last Monday

    D.
    Every 3 minutes, for 9 minutes (3 sets):
    20 Walking Lunges with KBs (24/16 kg KBs in each hand)
    15 GHD Sit-Ups

    E.
    1000m row

  • Full + quarter front squat Strength

    Invictus June 30 2014

  • Shoulder press Strength

    Invictus June 24 2014

  • Invictus June 25 2014 Strength

    Total 105 min

    A.
    Every 2 minutes, for 16 minutes (8 sets): > Every 90 sec, for 9 minutes (6 sets for warm up)
    3- Position Clean
    (high hang, mid-thigh, and then from the floor)
    Build over the course of the eight sets.
    15, 25, 25, 30, 35, 35

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep
    *Set 2 – 50% x 1 rep
    *Set 3 – 60% x 1 rep
    *Set 4 – 70% x 1 rep
    *Set 5 – 80% x 1 rep
    and then….
    Every 2 minutes…
    *Set 6 – 85% x 1 rep
    *Set 7 – 90% x 1 rep
    *Set 8 – 95% x 1 rep

    C.
    Every minute, on the minute, for 12 minutes:
    Speed Deadlift x 4 reps @ same load used last week
    62.5 kg

    D.
    Four sets for times of:
    100 Double-Unders
    10 Front Squats (205/145 lbs) = 65 kg > skaalattu 50kg
    20 Chest-to-Bar Pull-Ups > skaalattu 15
    Rest 4 minutes
    Results: 5.53, 5.55, 6.01, 5.29 = 35.20 :)
    Avg/max HR 162/186

    E.
    1000m row

  • Pause Front Squat Strength

    Invictus June 23 2014