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

  • Air Squat 100 challenge Workout

    100 x squats for time.

  • ghd+jerk Workout

    21-15-9
    Ghd sit-up
    Jerk

  • Deadlift Workout

    5-5-5-5-5 reps

    130kg-130kg-120kg-110kg-115kg

  • Olympic Lifting training with Caleb Ward - Snatch Workout

    Snatch work. Made it to 50#

    Cleans, still on 30# but I can lift 55#

  • 2011 CrossFit Games Regional Workout 3 - 110528 Workout

    21-15-9 reps for time of:
    315 pound Deadlift
    21 - 315
    15 - 245
    9 - 245
    30" Box jump

  • Switch Up Workout

    1 minute work / 30 seconds rest
    3 rounds
    Count total reps

    Burpee pull-ups
    Wall ball shots
    Kettle bell swings
    Overhead squats
    Push press

    This was a fun workout! I heard some girl say "all these balls are sweaty" when they moved to the wall ball shots. LMFAO! If you only knew...

  • MAINSITE WOD 06.03.12 Workout

    Pre WOD
    (SKILL WORK)
    -Muscle Up Progression
    -Toe to Bar strings (12 reps straight without an extra swing between reps!)

    WOD
    "Nancy"
    5RFT
    -400m Run
    -15 Overhead Squats (95#)
    (13:18 PR)

  • Superkids 10-13v ja Ninjat 14-16v WOD Workout

    3 kierrosta

    1 min max matka farmarikävelyä
    1 min max reps rengassoutu/leuka/chest to bar
    1 min max reps burpeet

  • Sundays in the Park Workout

    Run 400m
    5 Pistols
    25 Ball Slams (20 LBs)
    5 Pistols
    35 Spiderman Push Ups
    5 Pistols
    Carry Weight across Park (45 LBs)
    45 Wall Jumps (~24")
    Carry Weight back across Park (45 LBs)
    25 American Kettle Bell Swings (52 LBs)
    5 Pistols
    Run 400m

  • Fire Fighter WOD in the Park Workout

    We divided the park into West and East Sides for our WOD.

    The West Side entailed:
    50 Sledge Hammers
    10 Tire Flips
    50 Push Ups

    The East Side entailed:
    50 Squats
    25 Wall Jumps

    Between the West and East Sides we did the following:
    Hose Drag/Run across park
    Bear Crawl with Sledgehammer
    Log Carry x2

    We split into two teams of two. Each fire fighter donned his SCBA (~30 LBs) and full turnouts, boots notwithstanding, (~10 LBs) for the entire workout.

    The flow of the WOD was:
    1. Start on the West Side with Sledgehammers
    2. Drag the hose and run across the park to the East Side
    3. 50 Squats
    4. Drag the host and run back across the park to the West Side
    5. 10 Tire Flips
    6. Bear Crawl with the sledgehammer across the park to the East Side
    7. 25 Wall Jumps
    8. Run across the park to the West Side
    9. 50 Push Ups
    10. Carry the log across the park to the East Side
    11. Carry the log across the park to the West Side
    12. Carry the log across the park to the East Side
    13. Carry the log across the park to the West Side