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

  • Snatch/Burpee pull-up Workout

    15 Min AMRAP w/Partner

    while one person does 10 Burpee Pull-ups the other does Max Snatch (65#)

    17, 12, 10, 8, 10, 12

  • Invictus May 11 2015 Strength

    90 min

    Skillwork: HSW practice for 20 min
    HS wall runs ntw 3 x 10-12 taps
    WU for 15 min

    A.
    Five sets of:
    Front Squat x 1 rep
    Rest as needed
    60 65 70 75 75 x.

    B.
    Take 15-20 minutes to build to today’s 1-RM Snatch
    25 30 35 37.5 40 42.5 45 x. 45 47.5 x. x.

    C.
    Back Squat
    *Set 1 – 5 reps @ 65-70%
    *Set 2 – 3 reps @ 75-80%
    *Set 3 – 1 rep @ 85-90%
    Rest 2-3 minutes

    D.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat x 1 rep @ 95%

  • Aerobic work Workout

    Aerobic work for 45 min
    2 min walk/2 min run
    7.15/4.53 min/km
    6.3 km

  • 1-7-2013 Workout

    Thrusters...find a new 5RM in 5 sets with 2 min. break between sets...

    Set 1 about 55% 1RM #95
    Set 2 about 65% 1RM #135
    Set 3 about 75% 1RM #155
    Set 4 about 85% 1RM #165
    Set 5 about 90% 1RM #175
    Set 6 about %% 1RM #185 x4

  • Invictus May 12 2015 Strength

    105 min

    WU for 15 min
    MU practice for 10 min:
    10 muscle up turns with purple/black band

    A.
    Three sets for times of:
    4 Muscle-Ups > 3 jump muscle ups
    8 Handstand Push-Ups > 10 kg plates
    12 Chest-to-Bar Pull-Ups > not done, hand torn :/
    16 Alternating Pistols > 10
    40 Double-Unders
    Rest 2 minutes
    Results: 4.15, 4.22, 4.20

    B.
    Take 15-20 minutes to build to today’s 1-RM Jerk
    25 35 45 50 55 60 62.5 65 x.

    C.
    Every 2 minutes, for 12 minutes (6 sets):
    Bench Press x 3 reps (as heavy as possible)
    Military bench press

    D.
    Complete as many rounds and reps as possible in 10 minutes of:
    50 Double-Unders
    25 Dumbbell Push Press (55/35 lbs)
    25 Ring Dips > 15
    Result: 1+50+5 = 145 reps

  • Thrusters/Chest to Bar Workout

    7 Min AMRAP
    -Thrusters (50#)
    -Chest to Bar (Jumping)

    3 of each
    6 of each
    9 of each
    12 of each
    15 of each
    18 of each

    made it through 15 thrusters and 8 chest to bars total: 83

  • 2K Row Workout

    2000 meter row for time.

  • Body weight warmup Workout

    For quality and minimum rest, complete as many rounds as required in 10 minutes of:
    20 squats
    10 pull-ups
    10 push-ups
    5 muscle-ups with toes touching the floor

  • AMRAP - 20 min Workout

    5 Pullups
    10 Wall Balls
    15 Kettle Bells

  • CompWOD - Build the Engine Workout

    1. "Jake the Snake" - 9:50ish
      15-10-5
      Muscle ups - subbed C2B pullups
      Squat Clean Thruster, 135/95

    2. Snatch
      6 x 3, OTM at 70% - 1 set at 125, rest at 115, break at 3

    3. Clean and Jerk - 175 - not on the minute
      6 x 3, OTM at 70%

    4. Front Squat - skipped
      6x3, OTM, across at 70% - from the ground, no rack.

    5. Burner - skipped
      3 RFT:
      8 Wall balls, 30/20
      8 TTB
      8 DB Push Press, 45/30
      8 Jumping Split Squats - Demo, Every jump counts as 1 rep. Back knee must touch the ground. Must get full extension in the air.