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 October 13 2014 Strength

    Total 105 min
    Skillwork: HS/HSW practice for 5 min
    3 min row, dynamic warm up
    15 box jumps 20-30"
    Skillwork: HSPU practice for 15 min:
    7 x abmat, 2 x 3 abmat + 10 kg plates, 4 x 2 - 1 abmat + 15 kg plates

    A.
    Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
    Minute 1 – Snatch Balance x 1 rep
    Minute 2 – Hang Snatch x 1 rep
    Minute 3 – Snatch x 1 rep
    Perform all movements at 80-85% of your 1-RM Snatch.
    35 35 37.5 37.5 40 40 40 :)

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 3 reps @ 88-92%

    C.
    Complete as many rounds and reps as possible in 8 minutes of:
    2,2,4,4,6,6,8,8...
    Ring Dips w/Pause @ 1112 > no tempo
    (stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
    Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 47 kg > 40 kg
    Results: 8 + 2 = 42 reps

    D.
    Three sets of:
    Glute-Ham Raises x 8 reps @ 3011 > not done
    Rest as needed
    Single-Arm DB Row x 8 reps each @ 2111 > not done
    Rest as needed
    Strict Toes to Bar x 8 reps @ 3110
    8,8,8
    Rest as needed

  • Dumbell bicep curl Strength

    5x5, 3s paus @ 90'

  • For time Workout

    21-15-9
    Power clean @ 70kg
    Toes to bar

  • EMOM8 Fronts Squat Strength

    EMOM8
    2 Front Squat

  • C1. Strongman Workout

    20 min to Build to A Heavy 20m Zercher Carry

  • 11/3/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    20 mclimbers
    20 heels to rear

    Metcon/*Rx(12)
    tabata 8rds :20 work/:10 rest
    abmat sit-ups/*ghdsu
    rope slams
    push ups
    or
    make up a missed wod from earlier in the week.

    3x2 bench/strict press(12)

    Finisher
    stretch and roll
    60 side bends

  • 5 kierrosta voimaa Strength

    8 x bench press
    5 x power clean
    4 x jerk

  • Dallas Colleyville Workout

    Alkutreeni:

    EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

    Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

    WOD:
    Dippi - 5 reps sinisellä aika ohuella kumpparilla
    Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
    DU - 20 reps
    Aika: 9,23

  • heavy breathe Workout

    Team of 2
    Amrap 30
    *50 dB snatch 25 kg
    *100 du
    *50 wb 13 kg
    *30 bfb
    *50 hspu
    *10 d-ball clean 60 kg

  • Invictus October 18 2014 Strength

    Total 90 min
    5 min row
    Skillwork: MU practice for 15 min
    2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    B.
    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 5 reps @ 85%
    C.
    Complete rounds of 9, 7 and 5 reps for time of:
    Muscle-Ups > ring dips
    Cleans (225/155 lbs)= 70 kg > 55 kg
    (power or full cleans are fine)