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

  • The Chief Workout

    THE CHIEF
    AMRAP 5 rounds - 3min work / 1 min rest

    R1 - 4rounds
    R2 - 4rounds
    R3 - 4rounds
    R4 - 3 rounds
    R5 - 3 + 3 power cleans + 6 pushups

    results: 18 + 3 power cleans + 6 push ups

  • Front Squats with KBS/PP/Squats Workout

    Strength
    5x5x5x1x1
    155/205/225/255 failed 2x

    WOD
    20-40-60
    Kettlebell Swings @ 1pood (subbed 1.5 pood instead since I didn't load my 1pood into the truck this morning...no comment)
    Push Press (Majority of my reps were strict press)
    Air Squats

    15:56

  • Angie Workout

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Air Squats

  • Front Squat 5 RM Strength

    Front Squat 5 RM

  • Invictus June 10 2014 Strength

    Total 105min

    2 sets of:
    Row 300m
    5 HSPU 1 abmat
    10 T2B

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Handstand Push-Ups x 4-10 reps
    > 2 abmats + tekniikkakiekko, 4, 4, 3, 4
    Minute 2 – L-Seated Dead Hang x 30-45 seconds
    (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
    30, 30, 30, 30 sec
    Minute 3 – Unbroken Double-Unders x 30-40 reps
    30, 40, 40, 40

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 2 reps
    (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
    Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 10 reps @ 55-65%
    Rest 2 minutes between sets.
    Choose the same load for all three sets of 3 reps.

    D.
    Every 6 minutes, for 24 minutes (4 sets) of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs) > 35 lbs
    20/15 Ring Dips (ladies, 15 reps) > 8 reps
    Run 400 Meters > not done

    Results: 4.45, 5.01, 5.18, 5.25
    Avg/max HR 172/189
    Total 20.29

  • A. Primer Strongman conditioning Workout

    10 Rounds For Time:
    1 legless rope climb
    2 SB clean 90kg
    3 Kipping Parallette Handstand Push-ups

  • "The Chief" Workout

    WARM UP
    Mobility
    - Ball: Pec
    - Band: Shoulder Internal Rotation with Neck
    - Band: Wrist
    Dynamic Warm Up
    8 rounds:
    - Sled Push (90/45#)
    Burgener Warm Up
    Skill Transfer Drills

    WOD – “THE CHIEF”
    Max rounds in 3 minutes of:
    - Power cleans, 3 reps (135/95#)
    - 6 Push-ups
    - 9 Squats

    Score: 386

  • 5x5 Deadlift Workout

    Dynamic Warm Up
    - Turkish Get Ups, 10 reps/side
    C. Burgener Warm Up
    D. Skill Transfer Drills

    WOD - Deadlift
    5x5x5x5x5

    135-205-255-275-295

    Notes: This was my first time doing this workout. Before we've been doing a lot of 1rm. I wasn't sure what weight to put on and I definitely should've added more weight.

  • Strict Press 10 RM Strength

    Strict Press 10 RM

  • Almost Dead Workout

    WOD:
    2 Minutes 21 Deadlifts (225#), Max HSPU in remaining time
    2 Minutes 15 Deadlifts (225#), Max HSPU in remaining time
    2 Minutes 9 Deadlifts (225#), Max HSPU in remaining time
    HSPU up to 45 (if 45 not completed during rounds)

    8-6-5

    Would feel bad, but I did this right after the other daily workout