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

  • yoga & handstands 20 min Workout

    handstand
    40 sec
    1 min
    35 sec

  • Invictus May 28 2014 Workout

    Total 105min

    3 rounds, not for time, of:
    200m row
    5 OHS 15kg
    10 ring row

    OHS ladder 15, 25, 30, 35 kg

    C.
    Five sets for times of:
    Row 500 Meters
    7/5 Muscle-Ups > 10 C2B
    7 Overhead Squats (185/135 lbs) 61kg > first set 35kg, rest 30kg
    Rest 3 minutes
    Results: 7.44, 5.06, 5.07, 5.14 = 40.24
    Avg/max HR 162/186

    D.
    Three sets of:
    Single-Arm DB Row x 8-10 reps @ 2111 > 8, 10, 10, 35 lb
    Rest as needed
    Glute-Ham Raises x 6-8 reps @ 3011 > 6,6,6
    Rest as needed
    GHD Sit-Ups x 12-15 reps > 15,15,15
    Rest as needed

    E.
    5 min of running

  • 12.4 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (9kg 10ft)
    90 Double-unders
    30 Muscle-ups

  • 5000m Row (just for "fun") Workout

    Row 5000m

    First time doing more than 3000m. Can't complain with my time. Thought I did pretty well for a first time :)

  • Deadlift Workout

    3 Deadlifts @ 310
    On the minute, every minute, for 15 minutes

  • CFSH WOD Workout

    3 Rounds:
    8 Cossack Squats
    20 Mountain Climbers

    WOD
    Working in teams of two, complete As Many Rounds as Possible in 15 Minutes:
    15 Hand-Release Pushups
    15 Deadlifts (155/100)
    *at the top of every minute, both partners must do 5 burpees

    -Cash Out-
    Mobility and Foam Rolling

    Sam and I teamed up, alternated exercises each round. 10 complete rounds
    Also did 3 sets of strict press in Cash out:
    1x8 @ 95#
    1x6 @ 105#
    1x4 @ 115#

    Did 10 C2B pullups.
    Attempted some MUs but shoulders smoked from WOD & presses. Didn't want to push it to much.

  • Fran Workout

    21-15-9
    Thrusters @ 95#
    Pullups

  • 2012OpenWOD4 Workout

    Warm up

    400m Row
    2x
    Spiderman Walks
    10 Push-ups
    8 Air Squats

    Mobility
    Squat Prep
    Shoulder Prep

    WOD

    Muscle Up Progression work - this is coming along nicely... Should have muscle ups by summer.

    Open WOD 12.4

    12 minute AMRAP
    150 Wall Balls
    90 DU's
    30 Muscle Ups

    115 Wall Balls

    ***this sucked... I had somewhere in the range of 20-30 no reps... i was very frustrated. My issue was not hitting the wall... it woul dgo high enough but not touch... then I focused on hitting the wall and would hit too low and have it carry above the line for no rep... Karen will get another go in the near future... Quads were fried so this was a one and done.

  • Grip-tastic Part 1 Workout

    6:00 AMRAP:

    3 front-squats (195#/135#)
    6 toes-to-bar

  • Thruster Workout

    3 Thrusters @ 95
    On the minute, every minute, for 15 minutes