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

  • Linda Workout

    wednesday 120328 olympic
    "Linda" for time:

    10-9-8-7-6-5-4-3-2-1 rep rounds of:
    Deadlift at 1.5x bodyweight (200 lbs)
    benchpress at bodyweight (135 lbs)
    clean at .75x bodyweight (100 lbs)

  • Fran Workout

    21-15-9
    Thrusters 65/95
    Pull-Up

    Haven't done Fran in a while, so thought I'd give it a go at CrossFit Richardson in Texas while I was in town.

    Tore, but PR of 3 minutes :)

  • CrossFit Games Open WOD 12.3 Workout

    CF Open Games WOD 12.3

    18min AMRAP

    15 Box Jumps 24/20

    12 Push Press 115/75

    9 Toes 2 Bar

    Movement Standards: The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

  • Front Sight Workout

    Skill:
    Work progressions to Muscle Up

    10 Rounds for time (30 minute cap)
    2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
    4x Curtis P’s (105#/75#)
    6x Wtd sit ups (45#/35#).

  • 01.03.12 Workout

    1 RFT:

    30x Wall Ball Shots 15#
    30x KB Swings 55#
    30x OH Walking Lunges 45#
    Run 400m
    20x Wall Ball Shots
    20x KB Swings
    20x OH Walking Lunges
    Run 400m
    10x Wall Ball Shots
    10x KB Swings
    10x OH Walking Lunges
    Run 400m

  • Schlitz Workout

    4 Rounds For Time:
    400 Meter Run
    4 Muscle Ups
    40 Double Unders

  • 500m Row Workout

    500m row done after the long 3 round shoulder-burning metcon.

    Best 500m row I've had to date. Funny.

  • Mr. Joshua Workout

    Five rounds for time:
    Run 400 meters
    30 Sit ups
    250 lb Deadlift, 15 reps (modified to 135lbs)

  • Flight Simulator Workout

    10-20-30-40-50-40-30-20-10 UNBROKEN double unders

    If you break one of the sets, you need to start the set all over again. I messed up set 40 on the ascending at 38. Ugh. My arms also tend to get sore after about 60 double unders. But I still managed to get a PR. YAY!

    Before this workout I tried more HSPU, but my arms were burnt out from the push ups earlier today.

    After this workout, I did 20 sledgehammer swings on both arms and then a 1000m row

  • Desforges Workout

    We did the new hero, "Desforges" and it’s a worthy hero WOD to be sure. It’s hard but you just have to slog through it and it’s worth it, of course.

    Warm Up:
    Push Ups
    Pull Ups
    Squats

    Mobility:
    Rolled out lower back on the foam roller
    Sat in squat for 2 minutes
    PNF Hamstrings

    MetCon:
    Desforges
    5x
    12 Dead Lifts (225 LBs)
    20 Pull Ups
    12 Clean & Jerks (135 LBs)
    20 Knees to Elbows

    Hands:
    Destroyed (this one really tears up your hands).