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 May 7 2014 Workout

    Total 75min
    6min EMOM: 6 ball squats, 3 ball push ups, row rest of the minute

    A.
    Two sets, not for time, of:
    15′ Legless Rope Climb x 2 ascents > 4 rope climb
    Strict Toes to Bar x 8-10 reps @ 2110 > 8 reps
    Double-Unders x 40-50 reps
    (note sets if not performed unbroken)

    B.
    Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift
    5x40 5x50 5x57.5 4x70

    C.
    Complete as many rounds and reps as possible in 5 minutes of:
    4 Deadlifts @ 80-85% > 77.5kg, 82%
    4/3 Muscle-Ups > 5 ring dips

    Result: 3 rounds + 7 reps
    Avg/max HR 167/181
    Rest exactly 5 minutes, and then…

    D.
    Complete as many rounds and reps as possible in 5 minutes of:
    10 Box Jumps (30″/24″)
    15 Pull-Ups > 15 ring row, torn hand
    + 5 HR push ups

    Result: 3 rounds + 1 rep
    Avg/max HR 172/183
    Total 161/183

    E.
    1000m row

  • CrossFit Linchpin 02.16.15 Monster Mash Workout

    Complete as many rounds as possible in 5 minutes of:
    95-lb. thrusters, 7 reps
    7 pull-ups

    Rest 5 minutes

    Complete as many rounds as possible in 5 minutes of:
    225-lb. deadlift, 5 reps
    5 handstand push-ups

    Rest 5 minutes

    Complete as many rounds as possible in 5 minutes of:
    115-lb. power cleans, 5 reps
    25 double-unders

    Rest 5 minutes

    Complete as many rounds as possible in 5 minutes of:
    Row 10 calories
    5 burpees jumping over the rower

    Rest 5 minutes

    Complete as many rounds as possible in 5 minutes of:
    7 box jumps, 24 inch box
    7 toes-to-bar

    Post total reps completed to the result. Post rounds and reps completed for each section to comments.

  • Fran 2.0 Workout

    Begin with 50x Jump Rope

    21 – 15 – 9 :
    * Thrusters [2x10 + 2x5 + 45 (barre) = 75lbs]
    * Pull-ups
    50x Jump Rope between each sets

    Finish with 100x Jump Rope

    P.S. : Change the weight for the thrusters

  • MIX UP for recovery and mobility and variety practicing different movements Workout

    This was my 4th in a row and I did a WOD late yesterday and this was early the next day.
    I wanted to get some technique work in, get a nice sweat going, work on some different movements and stretch out a lot with big ROM exercises.
    I did 3 rounds of the following movements:

    1) DB Bench Press super slow and steady with big ROM (40,50,60 lbs)
    2) KB Swings: Russian, into American and then single arm switching mid air (35 lbs)

    3) Med Ball (20 lbs) Hang Squat Cleans
    4) KB Turkish getups with windmill (3 each side) going super slow and working on technique and working on maintain great form for the first time back since injuring my shoulder... and I never do these with actual KBs. (I used 18,25,35 lb KBs) - I need to work on hand placement and alignment when using the KBs, especially on Turkish Getups.

  • Tabata This! Workout

    Tabata row (calories)
    Rest 1 min
    Tabata Air Squat
    Rest 1 Minute
    Tabata Pull-up
    Rest 1 Minute
    Tabata Push-Up
    Rest 1 Minute
    Tabata Sit-Up

  • 2/17/15 Workout

    24 min alt EMOM
    1- 1 power snatch + 1 OHS
    2- 15 sit-ups
    3- 30 double unders
    ***Score is weight used

  • WOD Workout

    AFAP: Time cap 12 min.
    - 1 MU (bar).
    - 20 HSPU.
    - 2 MU.
    - 15 HSPU.
    - 3 MU.
    - 10 HSPU.
    - 4 MU.
    - 5 HSPU.
    - 5 MU.
    - 100 sit-ups.

  • Invictus May 6 2014 Strength

    Total 105min
    A.
    Three sets, not for time, of:
    Wall Climbs x 4 reps > 3 reps
    Muscle-Ups x 4-8 unbroken reps > 2-3 reps with blue & yellow rubber band
    Toes to Bar x 12 reps

    B.
    Take 20 minutes to build to a heavy Split Jerk.

    C.
    Three rounds for time of:
    20/15 Strict Handstand Push-Ups > kipping
    30 Pull-Ups

    Results: 6.55, 7.32, 8.26 = 22.57
    Avg/max HR 164/190

    D.
    Six sets for times of:
    Row 250 Meters
    100 Meter Farmer’s Carry > 35lb DBs
    (you choose the weight, but make it heavy, and WALK, DON’T RUN)

    Results: 55, 57, 58, 58, 55, 55, 1.52.4, 1.55.8, 1.56.6, 1.55.8, 1.53.1, 1.50.5
    Total 20.33, avg/max HR 177/188

    E. 1000m row

  • 5 rounds of: 5 DB DL, 5 DB PP, 5 DB FS, 10 L sit pullups - 6th set do same but do butterfly pullups Workout

    5 rounds of increasing weight of:
    5 DB Deadlift (hang power clean up to rack position)
    5 DB Push Press
    5 DB Front Squats
    10 L sit pullups

    6th set do same but do butterfly pullups

  • Invictus May 5 2014 Strength

    Total 90min

    BMU practice for 20min, 7 sets
    A.
    Three rounds for time of:
    50 Double-Unders
    12 Alternating Pistols
    Results: 1.45, 1.38, 1.28, total 4.51.

    B.
    Eight sets of:
    Snatch x 1.1
    (rest 10 seconds between singles)
    Rest as needed between sets.
    > Vaihdettu tempaus samoille jaloille, tempaus

    C.
    Back Squat @ 30X0
    *Set 1 – 5 reps @ 75%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 5 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 5 reps @ 85%
    *Set 8 – 3 reps @ 90%
    *Set 9 – 1 rep @ 95%
    Rest as needed between sets.