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 Workout

    4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

    For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.

  • Bench Press and Deadlift 1 rm Workout

    Focus 1: Bench Press 1RM

     

    Focus 2: Deadlift 1RM

      

    Score: BP 1RM/ DL 1RM

  • Low bar squat 4 x 8 Strength

    8-8-8-8

  • Deadlift 5 x 8 Strength

    8-8-8-8-8

  • Invictus January 27 2015 Workout

    105 min
    Warm up

    Skillwork: MU practice for 20 min, HSW practice for 10 min

    4 sets of: SHSPU x 3-4 reps 10 kg plate
    5,4,5,4

    C.
    C1.
    For times (against a running clock):
    Row 500 Meters
    10 Power Snatches (155/105 lbs) > 30 kg
    20 Toes to Bar
    Result: 6.03
    When the clock reaches 8:00, complete the following…

    C2.
    Row 500 Meters
    15/10 Muscle-Ups > not done
    30 Shoulder to Overhead (155/105 lbs) > 30 kg
    Result: 5.00
    When the clock reaches 16:00, complete the following…

    C3.
    Row 500 Meters
    20 Toes to Bar
    30/20 Strict Handstand Push-Ups > kipping, 5 kg plates
    Result: 11.29
    When the clock reaches 24:00, complete the following… > 29.00

    C4.
    Row 500 Meters
    25 Burpees Over the Erg > not done
    50 Ring Dips > 25
    Result: 9.15
    154/183

    D.
    Pumppisarjat olkapäille
    DB press 3x12 20,15,15 lbs
    vipunostot 3x8x10 lbs

  • Deadlift 3 x 10 Strength

    Technique

  • 18112015 Workout

    15 Squat Clean (60/43kg)
    20 Toes to Bar
    30 Box Jumps
    35 Push Ups Hand Release
    40 Lunges (Barbell 20kg)
    800m Run

  • 4x3 min AMRAP Workout

    (25 min)4x3 min AMRAP,(vuorotellen A ja B) 3 min välissä A. 3 min 7xboksi 7x heilautus 7x burpee. B. 3 min5x jalkojen nosto 5 x wallball 15 m kauppakassi painavalla

  • 19112015 Workout

    150 Kettlebell Swings
    Every minute 10 Squat

  • Met-Con 20112015 Workout

    Then, depending on your weaknesses, choose ONE of the following:

    5a. Met-Con
    AMRAP 12 Minutes
    Run 200m
    30 Box Jump Overs 24/20″
    30 Push Ups

    5b. Accessory
    800m Sled Drag x 3
    Rest approximately 5 Minutes
    The weight should be Light-Moderate.
    Should be able to accomplish the entire distance with minimal stopping.