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

  • Skill - Squat Snatch/Chest To Rings Workout

    (Warmup)
    3 rounds of 10-15 reps:

    Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

    (Skill)
    Squat Snatch (3 rounds of 10 reps at 65lbs)
    Chest To Rings (3 rounds of 10 reps)

  • The Hills Have Eyes Workout

    5:30 a.m. Hill Fun Run
    CFE

    4 Rounds of:
    100 M run up hill full speed
    100 M run back down, jog
    100 M run up hill full speed, in reverse
    100 M run back down, job

    2 Rounds of:
    800 M run up hill as fast as possible
    800 M job back down

    I kept good pace. Really felt the quads working today.

  • Jeremy Workout

    SKILL: Snatch 2nd & 3rd Pull

    WOD:

    Jeremy

    21.15.9

    OHS 95/65

    Burpee

  • Gymnastic 8.10.2013 Workout

    Kärrynpyöriä, kuperkeikkoja, käsilläseisontaa ja moonfreezeä

  • Nancy - 110616 Workout

    (Nancy)
    5 rounds for time of:
    400 meter run
    95 pound Overhead squat, 15 reps

    (Warmup)
    3 rounds of 10-15 reps:

    Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

  • CFMEDA 26.10.13 Workout

    For Time:
    15 Muscle-ups
    50 Double Unders
    20 Thrusters 42Kg
    50 Double Unders
    25 HSPU
    50 Double Unders
    30 KB Swings 32Kg
    50 Double Unders
    35 Box Jumps 60cm
    50 Double Unders

  • Invictus August 26 & 27 2014 Strength

    Total 105 min
    3 sets of:
    200 m row, 2 wall climb, 10 goblet squat 12 kg
    mobility

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2-3 minutes
    30 30 32.5 35 35

    B.
    Bench Press
    *Set 1 – 5 reps @ 65% of tested 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 2 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 8 reps @ 80%
    *Set 8 – 8 reps @ 80%
    Rest exactly 2 minutes between sets.

    From Invictus August 27 2014:
    C.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs) > not unbroken
    Minute 2 – 10 Toes to Bar > 5 x 10, 5 x 6
    Minute 3 – 10 Burpee Box Jump-Overs (24″/20″) > 6

    Avg/max HR 182/189

  • Clean and Jerk 1RM Strength

    Find 1RM Clean and Jerk.

  • Star Wars Day-May the fourth be with you! Workout

    Pre-WOD: 3 x 8 Back Squats

    WOD: 12 minutes AMRAP

    3 Box Jumps (Rx 32")
    6 Hand Stand Push Ups

    9 Kettle Bell Swings (Rx 53 lbs.)

    9 rounds + 3 box jumps

  • Front squat and lateral burpees Workout

    Complete as many rounds as possible in 6 minutes of:
    4 front squat (50-60 % 1RM)
    4 lateral burpees over bar