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 Air Squats & Sprints Workout

    WOD:
    -4 Rounds of Tabata Bottom to Bottom Air Squats (rest at bottom of squat)

    -5 Rounds (30 seconds on/30 seconds off) Shuttle Run

    -4 Rounds of Tabata Bottom to Bottom Air Squats(rest at bottom of squat)

    -5 Rounds (30 seconds on/30 seconds off) Shuttle Run

    -4 Rounds of Tabata Bottom to Bottom Air Squats (rest at bottom of squat)

    Post:
    Make up for anything missed this week

  • Performance Strength

    A.
    Every two minutes, for 20 minutes (10 sets):
    Hang Snatch + Snatch + Overhead Squat

  • Performance Workout

    B.
    Complete as many rounds and reps as possible in 8 minutes of:
    5 Power Snatches (135/95 lbs)
    10 Burpee Box Jump-Overs

  • Invictus October 20 2014 Strength

    Total 120 min
    2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
    mobility

    A.
    Every minute, on the minute, for 20 minutes:
    Minute 1 – Hang Snatch x 1 rep
    37.5 x 35 37.5 40 x 40 40 42.5 42.5
    Minute 2 – Snatch x 1 rep
    37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
    Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 2 reps @ 93-98%

    C.
    “The Quick and the Dead”
    Three rounds for time of:
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
    6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg

    (Compare results to September 1, 2014.)
    Results: 6.04, 6.41, 7.59 = 20.45

    D.
    Three sets of:
    Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111 35 lbs
    Rest as needed
    Weighted Plank x 45-60 seconds 45 sec, 25 kg
    Rest as needed

  • Ergs and Gymnastics Workout

    EMOM’25
    1. 12 cal bike
    2. 12 pull up (unbroken)
    3. 12 cal row
    4. 12 T2B (unbroken)
    5. Rest

  • Running WOD Workout

    16 rounds:
    200m Fast Pace
    100m easy Pace
    No rest between sets

  • 9-3-6 Workout

    9-3-6 for time of:
    Power Clean 70/45
    Front Squat
    Push Jerk

  • Competition Strength

    A.
    Six sets of:
    Drop Snatch x 1 rep
    Rest as needed

    Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

  • 5 - 3 - Fuel: Press Week 3 Strength

    Time to build to your max

    Set 1 warm up x 8 ss w/ mobility
    Set 2 warm up x 5 ss w/ mobility

    Set 3 work set x 4 - 3
    Set 4 work set x 2 - 3
    Set 5 work set x 1

    ss w/

    3.5 min work sets

  • Marika B Workout

    DU 14 &16 putkeen ensimmäistä kertaa! :)
    1000m soutu kesk.nop.2,14