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

  • V8 (Karjalan Kovin timecap) Workout

    KK timecap 7 min

    4 rounds for time:

  • Ladder burpees , back squat , press , deadlift Workout

    Burpee + . back-squat ladder
    Rest 3 minutes
    Burpee + shoulder-press ladder
    Rest 3 minutes
    Burpee + deadlift ladder
    For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • OPEX 09/08/2014 Workout

    http://opexfit.com/august-9-2014/

    Every four minutes x4
    Row 20 seconds; hard pace

    +

    Row 2k Time Trial
    https://www.wodconnect.com/workouts/2000m-row

    Notes:
    +First piece is warmup for 2k
    +Go for it on the 2k!
    +Post total time and 500m split times

  • Fitness Workout

    A.
    Three sets of:
    Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
    Rest 60 seconds
    Supine Ring Rows x 10-12 reps @ 2111
    Rest 60 seconds
    Side Planks x 30 seconds each side
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 5 minutes of:
    5 Burpees
    5 Pull-Ups

    Rest exactly 5 minutes, and then . . .

    Complete as many rounds and reps as possible in 5 minutes of:
    3 Man-Makers
    100 Meter Run

  • Competition Workout

    “Murph”
    For time:
    Run 1 Mile
    100 Pull-Ups
    200 Push-Ups
    300 Air Squats
    Run 1 Mile

    If possible, perform with a 20/14 lb weight vest or body armor.

    Please be smart. Do not perform this workout in extreme heat, and do not push beyond your current capacity levels.

  • Competition Workout

    B.
    “Amanda”
    Complete rounds and 9, 7 and 5 reps for time of:
    Muscle-Ups
    Squat Snatches (135/95 lbs)

    Rest until the running clock reaches 20:00, and then…

    C.
    “The Sandwich”
    For time:
    80-Calorie Row
    40 Shoulder-to-Overheads (155/105 lbs)
    80 Deadlifts (155/105 lbs)

    Compare your times on both Amanda and The Sandwich to those put up by the 2015 CrossFit Games teen and masters competitors. I was damn inspired by some of those young kids, as well as the masters who still look and perform like young kids in their prime.

  • Competition Strength

    A.
    Every minute, on the minute, until you miss the same weight twice…
    Snatch x 1 rep

    Men’s Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305
    Women’s Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200

  • Fitness Workout

    A.
    Three sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    Dumbbell Bench Press x 12-15 reps @ 2011
    Rest 60 seconds
    Double-Under Practice x 60 seconds
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    12 Kettlebell Swings
    9 Dumbbell Man-Makers
    (push-up, row right, row left, power clean, push press)
    6 Toes to Bar

  • Competition Workout

    C.
    Three sets for times of:
    Run 800 Meters
    100 Double-Unders
    10 Thrusters (175/115 lbs)
    Rest 3 minutes

    D.
    Three sets of:
    GHD Hip Extension + Barbell Row x 10 reps
    Rest 60 seconds
    Banded March + Weighted Anterior Loading x 3 minutes
    (Anterior Loading Meaning a Heavy Sandbag/D-Ball/Medicine Ball)
    Rest 60 seconds

  • WOD 150720 Workout

    5 rounds, 2' rest, of:

    • 12 KB swings (24/8 kg)
    • 9 pull-ups
    • 6 toes to bar/kness to elbows
    • 3 BB deadlifts (Rx: 120/80 kg, scaled: 100/50 kg)