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

  • DIPS / PULL UPS / SQUATS AMRAP Workout

    Complete as many rounds as possible in 20 minutes of:
    5 Chest to bar Pull-ups
    5 Ring dips (subbed regular bar dips)
    15 Squats

    14 Rounds. Actually I came up out of my last squat and checked my ipod stopwatch and it said 20:03. Now, I'm not sure if I finished the last squat at 20 and it took me 3 seconds to look, or if I finished after. I'm giving myself the benefit of the doubt. Cool? Cool.

  • weighted lunges 30 RM Strength

    weighted lunges 30 RM

  • 12.4 Workout

    Crossfit Games Open WOD 12.4

    AMRAP 12:00
    150 Wall Ball shots 20# completed in 7:30
    90 double unders
    30 muscle ups

    242 reps

  • Snatch 1-1-1-1-1 Strength

    Snatch 1-1-1-1-1

  • Mingas Sunday Session Workout

    FGB (2 rounds, 1 min at each station max reps):
    - 24kg KB Taters
    - Wall Walks
    - G2O @ 50kg
    - Burpee Box Jumps 30"
    - Double Unders
    - rest

  • 1 hour biking Workout

    Vondelpark - center- home

  • Invictus May 31 2014 Workout

    Total 90min

    3 rounds, not for time, of:
    Row 200m
    6 OHS 15kg
    6 thruster 15kg
    5 push ups
    6 ring row

    OHS ladder 25, 30, 35 kg

    A.
    “2014 Regionals Event 7″
    64 Pull-Ups
    8 Overhead Squats (205/135 lbs) 61kg > 35 kg
    Result: 11.40
    Avg/max HR 172/184

    Crush this, but don’t get too cocky. After all, you didn’t do six events prior to this one.

    B.
    “2014 Regionals Event 6″
    For time:
    50-Calorie Row
    50 Box Jump-Overs (24″/18″)
    50 Deadlifts (180/120 lb) 55kg
    50 Wall Ball Shots (20/14 lbs)
    50 Ring Dips > 25
    50 Wall Ball Shots (20/14 lbs)
    50 Deadlifts (180/120 lb)
    50 Box Jump-Overs (24″/18″)
    50-Calorie Row
    Result: 37.05
    Avg/max HR 176/192

  • CFG 12.4 Workout

    12 Minute AMRAP

    150 Wall Ball 10' #20 finished in 9:37
    90 DU finished in 15:15
    30 MU did 1

  • Crossfit Games Open WOD 12.4 Workout

    Complete as many rounds and reps as possible in 12 minutes of:

    150 Wall balls (Karen)
    90 Double-unders
    30 Muscle-ups

    Official workout description & rules here: http://bit.ly/xpVVGz

    My Karen time was 8:19

  • Karen Workout

    150 Wall Balls

    9 ft target, 14 lbs