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

  • Tabata This Workout

    "Tabata This!"

    Tabata Row - Damper at 7, no monitor so counted pulls 10
    Rest 1 minute
    Tabata Squat - 17
    Rest 1 minute
    Tabata Pull-up - 6
    Rest 1 minute
    Tabata Push-up - 6
    Rest 1 minute
    Tabata Sit-up - 8

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

  • No Name Workout

    3RFT
    1 min max rep deadlift (95#)
    1 min front squat (75#)
    1 min strict press (35#)
    1 min max cal row
    1 min rest
    Total 155 reps + cals

  • 5/3/13 Workout

    Circuit

    Wall balls - 15lbs
    ring pulls
    situps
    shuttle runs
    tire hammers
    farmer's walk - 30lbs
    row

    2 min each, 2 rounds

  • Ring body saw Workout

    Body saw, feet through rings. Start in plank position and extend arms as far as form allows. Add weight on your back if needed.

    10-9-8 reps, rest 90 sec in between.

  • Burpee MU´s & front squats Workout

    Burpee Muscle Up 5-4-3-2-1
    Front Squat @ 60kg 10-8-6-4-2

  • back squat Strength

    3x5 @ 60%/65%/70%

  • strict pull ups Workout

    60 strict pull ups for time

  • high school girls a.k.a. snatch practice Workout

    135lbs bar 15-9-4 +10

    deadlift w/ shrug at the top
    clean
    thrusters

    the +10 are snatches

    for time

  • CF Invictus Performance WOD - 050213 Workout

    A.
    Five sets of:
    Back Squat x 3-5 reps @ 30X1
    Rest 60 seconds
    Single-Arm Dumbbell Row x 8-10 reps @ 2020
    Rest 60 seconds
    For Back Squats, I focused on keeping the weight low, and really getting deep on my Squats. On my last set, I got just over 200, and I held my reps at the bottom before coming back up. For my Single-Arm Dumbbell Rows, I got up to doing a set of 10 with the 75lb Dumbbells, which I've NEVER been able to do before - this must be the result of all the Pull-Ups I've been doing (and the improvements I've had as a result!).

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    Deadlift x 1 rep
    Hang Power Clean x 1 rep
    Front Squat x 1 rep
    Push Press x 1 rep
    (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
    For these, I was able to do two sets of the complex before dropping the bar (and doing 5 Burpees as a "penalty"). I was able to do five sets of 2 complexes and 5 Burpees, and on the last set I forced myself to do 3 sets instead.

  • EMOM 9 Workout

    Min 1: 8 Barbell Bent Over Row (challenging)
    Min 2: 8 High Box Jump Over 80/60cm
    Min 3: 15-20sec Battle Rope (all out)