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

  • Invictus July 21 2014 Strength

    Total 105 min
    2 sets of:
    10 T2B. 10 box jump, 10 lunges, 10 wall ball

    Skillwork: MU practice for 20 min

    A.
    Front Squat
    *Set 1 – 3 reps @ 55-60%
    *Set 2 – 2 reps @ 65-70%
    *Set 3 – 1 rep @ 75-80%
    *Set 4 – 1 rep @ 80-85%
    *Set 5 – 1 rep @ 85-90%
    *Set 6 – 1 rep @ 90-95%
    *Set 7 – 1 rep @ 95+%
    *Set 8 – 1 rep @ 101-105%
    Rest as needed
    B.
    Every two minutes, for 20 minutes (10 sets):
    Snatch x 1 rep
    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
    C.
    For time:
    Row 2000 Meters
    Result: 8.17.3, 2.04.3/500m
    avg/max HR 174/187

  • Invictus June 28 2014 Workout

    Total 90 min
    Row 1000m
    Skillwork: BMU practice for 10-15 min, 7 sets, best yellow band
    HS/HSW practice for 10 min
    A.
    Complete as many rounds and reps as possible in 6 minutes of:
    4/3 Muscle-Ups > 5 ring dips
    12 Alternating Pistols
    Rest exactly 4 minutes, and then . . .
    Result: 4+3
    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    4 Hang Cleans (185/135 lbs) = 61 kg > skaalattu 50kg
    8/6 Handstand Push-Ups 1 abmat
    Rest exactly 4 minutes, and then . . .
    Result: 2+4
    C.
    Complete as many rounds and reps as possible in 6 minutes of:
    5 Deadlifts (275/185 lbs) = 84 kg > skaalattu 75 kg
    10 Burpees Over the Barbell
    50 Double-Unders
    Rest exactly 4 minutes, and then. . .
    Result: 2+13
    D.
    Complete as many rounds and reps as possible in 6 minutes of:
    2 Chest-to-Bar Pull-Ups
    2 Thrusters (135/95) = 43kg
    4 Chest-to-Bar Pull-Ups
    4 Thrusters
    6 Chest-to-Bar Pull-Ups
    6 Thrusters
    8 Chest-to-Bar Pull-Ups
    8 Thrusters
    . . . and so on up the ladder
    Result: 8 C2B + thruster
    E.
    Own additional set: for time:
    50 pull ups
    Result: 4.42

  • HELEN Workout

    3 RFT
    400m run
    21 swings @24/16
    12 pull ups

  • Mix up of 4-5 rounds of: bent over inbetween leg hip thrust with low pulley, L-Sit Pullup hold, Single leg deficit lunge with rear leg on bench, Plank, Shoulder dumbell press Workout

    bent over inbetween leg hip thrust with low pulley x 6-10 reps
    L Sit Pullup Hold :30
    Single leg deficit lunge with rear leg on bench x 5 each leg
    Plank Hold for :30
    Shoulder dumbbell press x 6 (super strict - no dip)

  • Vesta CrossFit 05.20.2015 Workout

    50 double unders
    10 deadlifts @130
    40 double unders
    8 deadlifts @130
    30 double unders
    6 deadlifts @130
    20 double unders
    4 deadlifts @130
    10 double unders
    2 deadlifts @130

  • Competition Workout

    A.
    Three sets, not for time, of:
    Handstand Walk x 10-15 Meters
    (perform handstand wall runs if you cannot walk yet)
    Muscle-Ups x 4-8 reps
    Hang to Inverted on Rings x 2-4 reps

    (Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

  • 5-15-15 Sprint Intervals Workout

    150m Intervals - on track - rolling - 4x150m - wind - 25.3, 22.1, 21.93, 22.1

  • Mu Wb Du Workout

    3 rnd
    Rest 3min between rounds

    5 ring mu
    20 wb
    30du

    Max edort
    Result tot time

  • WOD 07052015 Workout

    AMRAP 8 min:
    - 20 sit-ups.
    - 20 Kb push presses (24/16 kgs).
    - 20 Toes to bar.

  • Push ups and burpees EMOM Workout

    For 10 minutes:
    - Odd minutes: push ups.
    - Even minutes: burpees.

    The total score is the sum of the two sets with the least number of reps for each exercise.

    Example:
    Push ups: minute 1-15 reps; 3-15; 5-13; 7-14; 9-13. The minimum is 13.
    Burpees: minute 2-13 reps; 4-10; 6-9; 8-10; 10-9. The minimum is 9.
    Total score = 13 + 9 = 22.