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

  • Regional WOD #7 Workout

    4 Rounds
    2 Rope Climbs
    4 Squat Cleans (225,135)
    100m sprint

    My Squat Clean #135

    Asthma 3 of 10 - nasal breathing seems to be helping!

  • Chad Cravens Workout

    Chad Cravens Memorial Day WOD
    400m OH KB Walk 1pd (scaled from 1.5)
    2rds
    32 Thrusters (85 scaled to 75 for lack of weights)
    2 Wall Climbs
    32 KB Snatch (1.5 scalled to 1)
    2 Wall Climbs
    32 Burpees
    2 Wall Climbs
    32 Pull ups
    2 Wall climbs
    400m OH Walk w/ 35# plate

    *anytime KB or plate touches shoulder, 5 burpees

  • Murph - Rx! Workout

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    52:06

    First time doing a full Murph, tore my hand in 2 places on 94th pull-up, but finished!

  • Murph Workout

    For time:
    1 mile Run
    100 Pull ups (red band)
    200 Push ups
    300 Squats
    1 mile Run

    Broken down into 20 rounds of "Cindy"

  • Murph Workout

    1mile run
    100 pull ups
    200 push ups
    300 squats
    1mile run

    38:40 RX

  • 5/27/13 Workout

    3 mile run on the canal

    ~25 min

  • CFG 12.3 Workout

    18 minute AMRAP
    15 Box Jumps 24"/20"
    12 Push Press #115/#75
    9 TTB

  • Row - Run Workout

    Conditioning WOD
    18min AMRAP
    Row 500m
    Run

  • Griff Workout

    Run 800m
    Run 400m Backwards
    Run 800m
    Run 400m Backwards

    Warmup:
    2 Rounds
    - 10 PVC Passthroughs
    - 10 T Kicks (laying down, make a T, reach across with opposite foot and touch opposite hand)
    - 10 Scorpions (same as T kicks but on your stomach)
    - 25 Air Squats

    Cash-out:
    8 rds of Tabata ab-mat situps

    Worked on kipping handstands. Got 3 in a row.

  • CF Invictus Performance WOD - 053113 Workout

    Workout of the Day
    A.
    Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
    For these, I cycled through trying freestanding Handstands and Pistols.

    B.
    Five sets of:
    Against a two-minute running clock, complete:
    Hang Cleans x 3 reps
    Shoulder to Overhead x 6 reps
    Front Squats x 9 reps
    Burpees x Max Reps
    Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.
    Unfortunately, for these I could only do 115, but I used this to cycle through the various exercises. At the end of these sets, I did 5 Burpees to finish, and in most cases I didn't finish up in the two-minute time cap.