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

  • Beau2 Workout

    5(60k)-5(60)-5(65)-3(70)-2(75)-1(80k) - Thrusters

    Then

    15 x Thrusters 65k
    50 x Bar Thrusters
    Carry 45k 800m (25k Sandbag + 20K KB)

    Then

    100 flutter kicks
    100 arm haulers

  • Bull Workout

    2 Rounds for time:
    -200 DUs
    -50 OHS (135,95)
    -50 Pullups
    -1 mile run

    We did this in groups of 2. Got it done in 25:40 (I think). Went well all things considering. 2 man team CrossFit events would be fun. Somebody get on that!

  • Lean On Me Workout

    15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

    10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

    Deadlift - 225/155
    Box Jump
    Double KB Front Squat - 53s/35s
    Slamball - Heavy
    HSPU (or pushups sub)

  • Death by Squat Snatch (95lbs) Workout

    Saturday a couple of guys and I hit this little ditty up.

    Starting with 1 rep in the first minute, add a rep each following minute until you can't complete the round.

    I got 10 rounds.

  • S.E.R.E. Pain Clinic Workout

    4 x 6 minute partner suffering stations

    Brandon Station
    3 x Curtis P (95/65)
    Wall Ball

    Dale Station
    10 X Ring Pushups
    Plank Hold

    *Legion Run

    Troy Station
    5 X Overhead Squat (105/75)
    Mountain Climbers

    Zak Station
    10 x Burpee Box Jump
    KB Thruster (70/53)

  • 10 Rep Wave Realization Workout

    Juggernaut Strength Systems
    Dead lift
    Warm up
    Stretch
    5 x 185lbs
    5 x 225
    5 x 240
    3 x 285
    1 x 335
    AMRAP x 360 I completed 10. Had more in my legs but shoulders were rounding

    Then 3 sets of 2 at 315 with 1 minute rest between. Once this was completed I rested 2 minutes and did an AMRAP set at 315 and got 8 before I got shaky.

  • 7th Circle - Team Edition Workout

    Double KB Clean & Press
    8-6-4-2

    Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

    7 Rounds
    7 X Double KB Cleans (53/35)
    7 X Double KB Push presses
    7 X burpee box jumps

    Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

  • DU/Burpee/Squat/T2B Workout

    Pre WOD:
    5x2 Bench Press
    1 max set @ 135#/85#

    5 minute AMRAP

    -20 DU's
    -5 Burpees

    1 minute break

    5 minute AMRAP

    -20 Airsquats
    -5 T2B

    I got 275lbs on bench for the last three sets of the 5x2. Then in the WOD got 1 DU short of 9 rounds in the first AMRAP and a couple shy of 8 in the second AMRAP. So total rounds was only 15.

  • Thruster, Pull, Run Workout

    Pre WOD:

    5x2 Thrusters

    WOD:
    20 min AMRAP
    -5 Thrusters (115/75)
    -10 Pullups
    -100m Sprint

    Total time was 17:12 for 10 rounds thought working time was 7:12. I don't like WODs with sprinting. 2 rep max on Thruster was 205 which was pretty good for me.

  • Partner Workout

    Pre-WOD: 5 X 2 Thruster (135)

    WOD: 20 Minute AMRAP (Alternate with Partner)

    5 Thruster (115, 95)
    10 Pull Up
    100 Meter Sprint