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

  • 111115 Strength

    In 30'

    2.4km run
    +
    Find RM Clean

    2 Scores separados

  • Chuck Workout

    10 Rounds for Time
    Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
    Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
    Dips (2-4-6-8-10-12-14-16-18-20 reps)
    Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
    Pistols (5-5-5-5-5-5-5-5-5-5 reps)

    In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols. In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds. The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

  • Triplet Workout

    21-15-9 reps for time of:
    40/30 kg power snatches
    Burpees over the bar
    Lunges with a 20/10 kg plate overhead

  • 150 Double-unders Workout

    perform 150 double-unders in as few sets as possible. Every time you break a set perform 10 burpees.
    Your score is the number of burpees performed.

  • 21/12 Workout

    3 x 6’ w 1’ r
    1: 1’ Muscle Up
    1’ TTB
    1’ rest
    2: 1’ GHD Sit up
    1’ Ring Dip
    1’ rest
    3: 1’ Push press #40
    1’ SMDHP #40
    1’ rest

  • Ring Row, Pushups and deadlifts Workout

    20 Min amrap

    2/4/6/8/10/12…… of:

  • 21-11-17 Workout

    200 SU
    75 WB (9kg)
    50 box jump (60cm)
    75 WB
    200 SU

  • Deadlift Workout

    A: Deadlift
    5x 3 reps
    Work up to a heavy load for the day, maintaining balance and tension.

    B: 3 rounds
    75 DU
    50 Air Squats
    25 Row Cal

  • Invictus November 25 2014 Strength

    105 min
    40 cal assault bike, 2 wall walks, mobility

    Invictus November 25 2014

    A.
    Three sets, not for time, of:
    Handstand Walk x 10-15 meters > practice
    Alternating Pistols with 16/24 kg KB x 10 reps > no weight
    L-Sit from Ring Support x 30 seconds

    B.
    Every 90 seconds, for 9 minutes (6 sets):
    Muscle Snatch x 1 rep
    (build over the 6 sets to something heavy for today)
    20 22.5 22.5 25 25 27.5
    and then…

    Every 2 minutes, for 16 minutes (8 sets):
    High Hang Snatch + Hang Snatch + Snatch

    Loading per set:
    *Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
    *Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
    *Sets 5-6 – 80%
    *Sets 7-8 – 85% > skaalatut painot
    27.5 30 30 hs x 32.5 32.5 35 35 hs ja s x 35
    C.
    Five sets of:
    Unsupported Seated Strict Press x 4 reps
    Rest 2-3 minutes

    D.
    Three sets of:
    Bench Press x 10 reps 10x32.5 10x35 8x35
    Rest as needed
    Single-Arm DB Row x 10 reps @ 2111 8x35 lbs
    Rest as needed

  • Snatch! Workout

    SNATCH COMPLEX

    Every Minute on the Minute x 15:
    1 Power Snatch + 1 Overhead Squat

    Use your heaviest weight from last week’s complex. Focus on getting under every Power Snatch.

    Post loads to comments.
    Exposure 4 of 8

    For Time:
    20 Thrusters 75/55
    30 Calorie Row
    20 Burpees

    Light and low skill, hit high intensity today.

    Post time and Rx to comments. ![]