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

  • OHS/Double Unders Workout

    Strenght - Snatch Improvement

    WOD
    First time for OHS
    First time getting a lot of DUs

  • Complete Workout

    Complete All of the following:
    (Not For Time)

    -1 round max Power Clean
    -4 X 500 meter Row (as fast as possible)
    -400 meter Farmers Carry
    -Accumulate 3 minutes in L-Sit
    -3 X10 Back Extensions

  • 5km pack walk Workout

    with 15kg

    47mins

  • Thrusters and Dips Workout

    5 x 10 pullups, 10 squats
    Strectch out legs
    100 situps

    Then
    9-15-21 Thrusters (45k), Dips

    12:19mins

  • Barbara Workout

    5x
    20 pull-ups
    30 push ups
    40 sit ups
    50 squats

    3 mins rest between each round

    Times
    4:04
    4:32
    5:39
    6:36
    6:12

    Just glad I finished!

  • Upshot Workout

    Warm Up:
    -12 TGU (6/6)
    -24 Good Mornings
    -36 Bridges (12/12/12)
    -24 Grasshoppers
    -12 Supermans

    Pre-Wod:
    5 rounds:
    -2 Dead Lifts
    -7 Box Jumps (30"/24")

    WOD: For Time
    -800 meter run
    --30 Thrusters (#115/75)
    -400 meter run
    --20 Thrusters
    -200 meter run
    --10 Thrusters

  • Tuesday 140401 Workout

    Complete as many rounds as possible in 20 minutes of:
    10 strict knees-to-elbows
    20 one-legged squats, alternating (assisted)
    30-foot handstand walk (sub 40sec handstand)

  • CrossFit Journal Fitness Test #1 Workout

    Pre-WOD:
    -1 Round Max Shoulder Press

    WOD: Test 1:
    -Bench Press 1 rep followed by max set of Pull-ups

    Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

    Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

    Post:
    1K Row for time
    3X -15 Weighted Sit Ups
    -15 Unweighted Sit Ups

  • CrossFit Journal Fitness Test #2 Workout

    Pre-WOD:
    -Find 1 round max Back Squat
    -Find 1 round max Clean and Jerk

    WOD:
    Test #2
    Maximum Weight:
    15 Unbroken Clean & Jerks

    *There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

    Scoring Chart:

    Test 2 Clean & Jerk - Men
    (4 Points) 115lbs - 135lbs
    (8 Points) 135lbs - 159lbs
    (12 Points) 160lbs - 189lbs
    (16 Points) 190lbs - 224lbs
    (20 Points) 225lbs+
    Test 2 Clean & Jerk - Women
    (4 Points) 75lbs - 85lbs
    (8 Points) 86lbs - 103lbs
    (12 Points) 104lbs - 122lbs
    (16 Points) 123lbs - 145lbs
    (20 Points) 146lbs+

    Post: 1 attempt max time Plank

  • competition Workout

    wlc baseline workout
    3m power snatch, 95#
    :30 rest/change weights
    3m power clean, 135#
    :30 rest/change weights
    3m deadlift, 185#

    prelim - 25/20/35 - 80 total

    going for 25% improvement (31/25/44 - 100)

    final - 32/25/38 - 95 total
    18.75% improvement

    Warmup
    95#
    10 dl, 5 power clean, 5 power snatch
    135#
    8 dl, 4 pc, 2 p sn.
    185#
    6 dl, 3 pc