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 April 30 2014 Strength

    Total 90min
    A.
    Three sets, not for time, of:
    Double-Unders x 40-50 reps
    (note sets if not performed unbroken)
    Alternating Pistols x 10-12 reps
    Ring V-Outs x 6-10 reps

    B.
    Five sets of:
    Power Clean x 1.1.1 @ 85-90% of 1-RM
    (rest 10 seconds between singles)
    Rest 3 minutes

    C.
    On the minute, every minute, for 8 minutes, complete:
    3 Deadlifts @ 75-80% of 1-RM > 72.5 kg, 75% of 1 RM
    6 Burpees Over the Barbell
    Avg/max HR 173/181

    Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

    D.
    Every minute, on the minute, for 5 minutes:
    15 Chest-to-Bar Pull-Ups > 12 pull ups

    Result: Minutes 1-4 12 pull ups, 5. minute 8 pull ups
    60 pull ups done in 5.30.
    Avg/max HR 185/192

    E.
    2000m row, mobility

  • Friday Workout

    Power Snatch (50/30) x5,
    Toes-bar x10,
    Wall Ball (10/5) x15
    5 Rounds for time

  • Technique Time Trial Workout

    2km cycle time trial - 04:16
    2min rest
    5 rounds for time
    9 deadlift at 40kg
    18 walking lunges
    - 08:30
    4min rest
    2km cycle time trial - 04:15

  • 02/21/2013 Workout

    Strength

    Hang Power Snatch
    3-3-3-3-3-3-3 (40, 50, 60, 65, 70 F, 70F)
    Just below knee

    – Then –

    12-9-6-3 reps for time of:
    Power snatch, 45kg
    Burpee

  • 500 cal row Workout

    Row 500 cal

  • Two couplets Workout

    21-15-9:
    -Overhead Squats (95/65)
    -Pull Ups
    21-15-9:
    -Thrusters (95/65)
    -Burpees

    I went with 85 pounds, which I think was about right for me. I felt good doing the first pair, but the thrusters absolutely killed me.

    BW 158

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds (115, 135, 155,)

    For Time
    15 squat cleans (115#)
    30 pullups
    15 squat cleans

    Post WOD
    4x100m runs

  • front squat Strength

    2x5, 2x3, 2x1

  • push jerk Strength

    2x5, 2x3, 2x1

  • 3-22-11 WOD Double Unders & Run Workout

    100 Double Unders(DU)
    200m run
    75 DU
    400m run
    50 DU
    600 m run
    25 DU
    800m run

    Did this WOD two days after the gym and it was pure hell...but I finished!! I had a ton of slash marks on my arms from stepping on the rope!!