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

  • 03.19.12 WOD Workout

    Skill as a group- 10min Snatch Progression

    20mins to find your 1rm in the Snatch(attempt to receive the bar below parallel)

    Then,

    10min AMRAP

    10 KBS 1.5/1p (5ea arm)

    10 Box Jumps 24/20

  • 5 K Workout

    5 K'ish around the airfield

  • 3 Miles with a Partner Workout

    With a partner, accumulate 3 miles AQAP (each turn must be no less than 400m and no more than 800m)

    Partnered up with Shane, and we just split it up into 12 400m legs.

    Total=17:11

    Splits (Shane/Me, rounded to nearest second)
    1:14/1:08
    1:30/1:21
    1:37/1:26
    1:32/1:30
    1:26/1:29
    1:33/1:26

    Avg: Shane=1:29, Me=1:23

    Felt good to finally get some intervals in again. The achilles/calves held up perfectly, though the legs are already feeling pretty beat. I'll take it.

  • Grindy Workout

    10 rounds for time of:
    5 pull-ups
    10 push-ups
    15 squats
    &
    Clean and jerks @ 135/95/65

    Team workout, while one teammate does the pull-ups etc the other does as many reps of clean and jerks as possible

    9 rounds + 5 pull-ups (put a 20min cap on it)
    Alex=29 @ 135#, me=43 @ 95#

  • April 11, 2011 Workout

    Push Press
    2-2-2-2-2-2-2-2-2-2
    resting 60 seconds between sets

    165lbs

  • Run, Kettle Bell Swings, Hand Stand Push ups Workout

    1-1-1-1-1 back squat - managed 135 lbs

    then…

    run 400m
    15 kettlebell swings (1.5p/1.0p) - scaled 12 kg
    9 handstand push-ups - scaled regular push ups

    3 rounds

  • Manmakers, Atomic Sit ups, Goblet Squats Workout

    5 Manmakers - scaled 10 lb dumbells
    10 Atomic Situps
    15 Goblet Squats

    (35 lbs/20 lbs) dumbells

    AMRAP 20

    Finished 4 full rounds + 5 manmakers + 1 Atomic Sit up

  • 1-10-12 Sprint Intervals Workout

    WOD: Sprint Intervals - 95% effort

    60m: Times - 7.66, 7.52, 7.56, 7.62, 7.94
    45m: Times - 5.75, 5.56, 5.62, 5.66, 5.75

    Rolling starts and hand timed. Stil not 100% revcovered from groin injuries.

  • Clean and Jerk Workout

    Clean and Jerk

  • Invictus February 24 2014 Strength

    Total 90min
    A.
    2 rounds
    200m row, 10 box jump 24", 6 strict pull up, 10 alternating pistol squat, HSW practice
    B.
    1. Tempaus kapea ote 4 x 3, 50%-70%
    3x20 3x25 3x27.5 3x27.5 3x27.5
    2. Take 15-20 minutes to build to today’s heaviest Clean & Jerk
    C.
    For max reps:
    2 Minutes of Ground to Overhead (205/135 lbs)
    Rest 2 minutes
    2 Minutes of Ground to Overhead (185/125 lbs)
    Rest 2 minutes
    2 Minutes of Ground to Overhead (165/115 lbs)

    Results
    1. skaalattu 45kg, 6 reps
    2. skaalattu 40kg, 9 reps
    3. skaalattu 35kg, 12 reps
    D.
    Two sets for times:
    Row 500 Meters
    Rest exactly 90 seconds

    Results
    1.51.4, 1.54.7
    E.
    700m row