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

  • JT 21-15-9 HSPU,Ring Dip, pushup Workout

    M/ 38/ 134 lbs/ 5'-6"
    Last last night, at about 10:30 I did JT in the park across the street from me.
    As Rx, a little sub 10:00
    (I lost the timer in the dark and it was a couple minutes of looking for it with a flashlight.. funny now, but then it pissed me off.)
    VERY LITTLE warm up.
    The HSPUs caught up to me on the last set for sure. I did singles for the last 3... that never happens that badly.
    POST WOD: I did a bunch of technique single HSPUs since I was crashing using the kipping HSPU. They got a little easier with the kip. Then I did a bunch of skin the cats to loosen up the shoulder and just stretch all that upper body out. I almost always do that post JT WOD.
    I had my dog with me and had to take a little time to tie her to a tree when someone else was walking their dog in the park nearby.

  • Double Unders, HSPU Workout

    For time

    100 Double unders
    10 HSPU
    75 Double unders
    15 HSPU
    50 Double unders
    20 HSPU

    MOD: HSPU (box in L position). Not getting full range of motion from 2 abmats. Switch to back to box for strength building.

  • Hatch Squat Program Week 1 Day 1 Workout

    Hatch Squat Program Week 1 Day 1

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1

    Deadlifts @ 1.5x bw
    Bench press @ bw
    Power cleans @ 3/4 bw

  • Fight Gone Bad Workout

    “Fight Gone Bad!”

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • Metcon - 6.22.11 Workout

    3 rds
    400m Run
    20 Kb Swings (70)
    20 Burpees

  • CrossFit Games Open WOD 11.4 Workout

    Complete as many rounds and reps as possible in 10 minutes of:

    60 Bar-facing burpees

    30 Overhead squats (120lbs / 55kg)

    10 Muscle-ups 

  • Burpees Workout

    200 Burpees

  • Triple trouble! Workout

    Three rounds for time of:
    Run 400 meters
    Single arm hang, right arm, 15 seconds
    45 pound barbell Turkish Get-up, left arm, 5 reps
    Single arm hang, left arm, 15 seconds
    45 pound barbell Turkish Get-up, right arm, 5 reps
    30 second L-sit hold

  • Masters Qualifier Event 3 Workout

    Three rounds for time of: