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

  • Competition Workout

    Active Recovery Day
    Swimming Workouts Provided by Heidi Fearon
    A.
    100 Meter Warm-Up Swim

    Four sets of:
    25 Meter Finger Tip Drag
    (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
    Rest 20 seconds between each 25 Meter efforts

    Four sets of:
    50 Meter Thumb to Thigh
    (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
    Rest 30 seconds between 50 Meter efforts

    Four sets of:
    25 Meter (½ length closed fist, ½ length swim)
    Rest 20 seconds
    (Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

    and then, notice times throughout the percentage efforts…

    Two sets of:
    25 Meters @ 80% effort
    Rest 15 seconds

    Four sets of:
    50 Meters @ 70% effort
    Rest 30 seconds

    Two sets of:
    25 Meters @ 80% effort
    Rest 15 seconds

    100 Meter Kick
    100 Meter Warm Down

    B.
    Mobility and Maintenance
    * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    - AND/OR -
    * Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

    C.
    Inflammation Maintenance
    * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

    D.
    Nutrition Preparation
    * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

    E.
    Mental Restoration
    * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

  • Fitness Workout

    A.
    Five sets of:
    Front Squat x 6 reps @ 2011
    Rest 45 seconds
    L-Seated Dumbbell Press x 8 reps @ 2011
    Rest 45 seconds

    B.
    Five rounds for time of:
    6 Strict Pull-Ups
    8 Burpees
    12 Wall Ball Shots

  • WOD 17062015 Workout

    AMRAP 20 min:
    - 15 Deadlift (100/60 kgs).
    - 250 m run.
    - 7 over head lateral lunges (bumper @20/10 kgs).
    - 50 DU.

  • VOIMA/TEKNIIKKA Workout

    Rive+Työntö 2+1
    (60% - 65% - 70% - 75%)

  • Midsommar Metcon 2&2 Workout

    B1: 100m Löp (båda)
    B2: 10-15 Over Unders/person
    vila 90sek
    B3: 100m Löp (båda)
    B4: 7-12 Buddy Squats/person (anyhow)
    vila 90 sek
    B5: 100m Löp (båda)
    B6: 5-10 Linked Push Ups/person
    (linked push ups)
    vila 5 min x 3 varv

    [Over Unders](

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    [Buddy Squats](

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    [Linked Push Ups](

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  • Invictus August 30 2014 Workout

    Total 105 min

    3 sets of:
    10 T2B, 10 box jump, 10 air squat

    Skillwork: BMU practice for 20 min, 6 sets, best yellow band

    A.
    Three sets of:
    60 seconds of L-Seated Legless Rope Climbs
    > strict pull ups
    10, 10, 9
    Rest 30 seconds
    30 seconds of Left Leg Weighted Pistols (24/16 kg) > no weight
    7 7 9
    30 seconds of Right Leg Weighted Pistols (24/16 kg) > no weight
    8 9 9
    Rest 30 seconds
    B.
    Take 10-15 minutes to build to a heavy-ish Clean, and then…
    20 30 40 45 45 50
    C.
    Every minute, on the minute, for 10 minutes:
    10 Burpees Over the Barbell > 8
    (two-foot jump, two-foot land, lateral is fine)
    1 Clean
    Score will be the sum of your successful clean attempts.
    52.5 - 50 50 50 47.5 47.5 47.5 47.5 47.5 = 4400 kg

    D.
    For time:
    Run 800 Meters > row
    20 Front Squats (225/155 lbs) = 70 kg > 52.5 kg
    Run 800 Meters > row
    20 Deadlifts (315/205 lbs) = 92.5 kg > 80 kg
    Run 800 Meters > row

    Result: 23.57
    Avg/max HR 157/182

    E.
    500 m row

  • Goblet lateral lunges Workout

    3x 10/10 Goblet Lateral Lunges

    Use a dumbbell or kettlebell.
    Focus should be on good movement over weight and speed.
    Rest as needed between sets/sides.

  • 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

  • Gymnastics Workout

    Kipping Bar MU technique
    Kipping Pull up
    Strict Bar Mu
    Strict Pull up

    Gymnastic complexes on the bar

  • WOD TEAM (3-4) 130615 Workout

    For Time :
    ► 0050 Pull Ups
    ► 0400 m Run
    ► 0021 Thrusters
    ► 1000 m Run
    ► 0100 Push Ups
    ► 0400 m Run
    ► 0050 Pull Ups