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

  • Cabana WOD Workout

    We didn't have time to go to a box so we programmed our own at home. We chose a partner wod. We both ran together and then split up the reps on the other exercises with only one partner working at a time to keep the intensity.

    2 rounds of:
    400 Meter run, one partner carries 10lb dumbells
    40 Handstand pushups
    80 Air squats w/10 lb dumbells
    40 Burpees
    80 Sit ups

  • Crossfit Games Open WOD 11.2 Workout

    15 minute AMRAP

    9 155 lb deadlifts
    12 push-ups
    15 24" box jumps (18")

    9 rounds, 12 deadlifts, 2 push-ups

  • Ring Rape Workout

    For time (culmulative times in after each section):

    100 ring push ups - 8:49
    50 ring rows (feet on chair) - 14:08
    50 ring rows (feet on ground) - 18:01
    50 ring dips - 25:32
    50 bicep ring rows - 30:01
    50 pull ups - 37:25

  • The Fallen Four Workout

    400m Weighted Run
    21 pull ups
    21 push ups
    21 sit ups
    21 squats

    400m Weighted Run
    21 burpees
    21 box jumps
    21 walking lunges
    21 Push Press (75#m/55#w)

    400m Weighted Run
    21 pull ups
    21 push ups
    21 sit ups
    21 squats

    400m Weighted Run
    21 burpees
    21 box jumps
    21 walking lunges
    21 Push Press (75#/55#w)

    This very special WOD in honor of the slaying of four Oakland Police Officers by a wanted fugitive in 2009 and recently, to honor Officer Gibson who was killed 03/19/11 in a high-speed chase after his patrol car left the road and collided with a tree.

  • Cleans Strength

    5-3-2-1

  • Invictus April 30 2014 Strength

    Total 90min
    A.
    Three sets, not for time, of:
    Double-Unders x 40-50 reps
    (note sets if not performed unbroken)
    Alternating Pistols x 10-12 reps
    Ring V-Outs x 6-10 reps

    B.
    Five sets of:
    Power Clean x 1.1.1 @ 85-90% of 1-RM
    (rest 10 seconds between singles)
    Rest 3 minutes

    C.
    On the minute, every minute, for 8 minutes, complete:
    3 Deadlifts @ 75-80% of 1-RM > 72.5 kg, 75% of 1 RM
    6 Burpees Over the Barbell
    Avg/max HR 173/181

    Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

    D.
    Every minute, on the minute, for 5 minutes:
    15 Chest-to-Bar Pull-Ups > 12 pull ups

    Result: Minutes 1-4 12 pull ups, 5. minute 8 pull ups
    60 pull ups done in 5.30.
    Avg/max HR 185/192

    E.
    2000m row, mobility

  • Friday Workout

    Power Snatch (50/30) x5,
    Toes-bar x10,
    Wall Ball (10/5) x15
    5 Rounds for time

  • Technique Time Trial Workout

    2km cycle time trial - 04:16
    2min rest
    5 rounds for time
    9 deadlift at 40kg
    18 walking lunges
    - 08:30
    4min rest
    2km cycle time trial - 04:15

  • 02/21/2013 Workout

    Strength

    Hang Power Snatch
    3-3-3-3-3-3-3 (40, 50, 60, 65, 70 F, 70F)
    Just below knee

    – Then –

    12-9-6-3 reps for time of:
    Power snatch, 45kg
    Burpee

  • 500 cal row Workout

    Row 500 cal