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

  • 070416 Workout

    EMOM for 21min
    Min.1 - 10-15 KB swings 32/24kg
    Min.2 - 8 Burpee box jump overs 60/50cm
    Min.3 - 10 T2B

  • Working Mans King kong Workout

    5 rounds for time

    TIMES TO BEAT

    Beginner athlete: 12min 18sec
    Average athlete: 10min 15sec
    Advanced athlete: 8min 12sec
    Elite athlete: 6min 9sec
    Regional athlete: 5min 20sec

  • Fitness Workout

    A.
    Every minute on the minute for 15 minutes (5 sets):
    Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
    Station 2 – Alternating Reverse Lunges x 10 reps
    (perform these as heavy as possible)
    Station 3 – Single-Arm DB Press x 6 each arm

    B.
    Every minute on the minute for 15 minutes:
    5 Renegade Rows
    (Push-Up, Row Left, Push-Up, Row Right)
    5 Burpees

    If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    100 Meter Farmer’s Carry (as heavy as possible)

  • DUs, cleans and ropes Workout

    For time

    • Double unders (50-40-30-20-10)
    • Squat cleans 60kg? (5-4-3-2-1)
    • Rope climbs (1-1-1-1-1)

  • WOD 07032016 Workout

    16.2 OPEN CROSSFIT GAMES
    * 4 minute AMRAP + Bonus time (4 min) of:
    - 25 Toes to bar.
    - 50 DU.
    - Squat Cleans.
    --- Round 1: 15 reps: 60/37,5 - 42,5/25 Kgs.
    --- Round 2: 13 reps: 82,5/52,5 - 52,5/32,5 Kgs.
    --- Round 3: 11 reps: 102,5/65 - 60/42,5 Kgs.
    --- Round 4: 9 reps: 124/79 - 70/50 Kgs.
    --- Round 5: 7 reps: 142/93 - 82,5/60 Kgs.

  • Mixed Up Complex Workout

    3 bar complexes - deadlift, clean, front squat, push press 115/95
    20 kettlebell swings
    20 box jumps
    3 complexes
    20 knees to elbow
    20 box jumps
    3 complexes
    20 push ups
    20 box jumps
    3 complexes

  • Team wod 5.3 Workout

    10 rounds for time
    10 hang power snatch 35/25 + 5 bar over burpees
    then
    50-30-10
    du's + sit ups
    then
    21-15-9
    rings + pull ups + wb
    then
    synchro 30 kb dl
    synchro 30 kbs
    synchrp 30 goblet squats

  • Bench Press Workout

    Focus: Bench Warm Up to 65% 1RM then 4x2 Building each round to heaviest possible set of 2 (15 Minute cap, not looking for 2 RM just highest in 15 minute cap)

    Metcon: 3 RFT

    800m Run
    15 Pull Ups (L3 C2B, L2 Pull Ups, L1 Mod Pull Ups or Ring Rows)
    15 Box Jumps (L3 30/24, L2 24/20, L1 24/20 Step Ups)…NO Step ups for L3 or L2

    Score Highest Wgt / Time

  • Front Squat Cycle Begins Workout

    Focus: Front Squats (New Focus Cycle) Build to 75% of 1 RM then 5x3 using the same weight across all sets – 20 Minute cap for warm up & working sets (Record this wgt for next week)

    Metcon: 12 Minute APRAP

    7 High Hang P. Cleans L3 – 115/75, L2 95/65, L1 Scale as needed
    14 Barbell Rollouts
    28 Double Unders (L2=attempts, L1 65 Singles)

    Score: Rounds & Reps

  • Fitness Workout

    A.
    Every minute, on the minute, for 21 minutes:
    Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
    Minute 2 – Supine Leg Curl with Med Ball x 8 reps
    Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

    B.
    Complete as many reps as possible in 6 minutes of:
    12 Alternating Single-Arm DB Snatches
    24 Jumping Lunges