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

  • Clean & Jerk Strength

    Invictus May 19 2014

  • HBBS Strength

    Invictus May 20 2014

  • Endurance Treshold Training Workout

    𝟯 𝘀𝗲𝘁𝘀 𝗼𝗳:
    𝗘𝗠𝗢𝗠 𝟭𝟮 𝗺𝗶𝗻:
    1, X Cal Bike Erg
    2, X Cal Ski Erg
    3, X Cal Row

    • 2 min rest between sets

    𝗣𝘂𝗿𝗽𝗼𝘀𝗲:
    Treshhold training where you should keep youre HR around 85-90%. If you dont have a HR monitor you should hit a tempo where you go hard but which is still repeatable for several more rounds.

    You can have different numbers on the different ergs. But the goal is that you have the same calories on a maschine for all three sets.

  • WOD at Cactus Crossfit (in Scottsdale, AZ) Workout

    For time:
    50 Wall Ball Shots (15lbs)
    40 Kettlebell Swings (I think I did the equivalent of 1pd but not positive)
    30 Burpees
    20 Pull-Ups MOD Jumping pull-ups
    10 Ring Rows

    12:12

    I'm on vacation and decided to try out a gym in Arizona. Good news is they were very welcoming! Bad news is that I found this workout surprisingly tough and by the end had jello arms.

  • 2-23-12 Workout

    7 minute AMRAP
    8 DL #115
    8 Situps

  • Fight gone bad Workout

    Fight gone bad

  • Amrap 20 Workout

    amrap 20mins
    7 power clean @80kg
    14 kb swing @ 32kg
    200m run

    3 rounds + 7 power clean + 5 Swings

  • Tumilson Workout

    8 rounds for time of:
    Run 200 meters
    11 Dumbbell burpee deadlifts, 60 pound dumbbells

    treadmill added time

  • Lynne Workout

    Pre-WOD: 1/2 Mile Run

    WOD: 5 Rounds/Max Reps Bodyweight
    -Bench Press
    -Pull Up

    12-10-8-7-6

    Post WOD: Tabata Sit Up - Didn't do this

    Worked on MU's, DU's, and rope climb with no feet

  • Invictus May 20 2014 Workout

    Total 120min
    A.
    Three sets, not for time, of:
    15′ Rope Climbs x 4 reps
    Muscle-Ups x 4-8 unbroken reps > 3-2 reps, green, blue & yellow rb
    L-Sit x 45 seconds
    B.
    Ten sets of: > 8 sets
    Back Squat x 2-3 reps
    (all sets performed between 90-95% 1-RM from six weeks ago)
    Rest 3 minutes between sets.
    C.
    Three rounds for time of:
    10 Man-Makers (55/35 lbs) > 25 lbs
    15 Strict Handstand Push-Ups > kipping, 1 abmat
    20 Chest-to-Bar Pull-Ups > 12

    Result: 10.50, 13.08, 16.30 = 40.30
    Avg/max HR 151/183
    D.
    1000m row