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

  • Deadlift: 3x3 Strength

    @ 80%, 85%, 90%

  • New schedule day 3.2 Workout

    6 minutes Airdyne cycling (warmup)

    5x5 low rack pull, 40kg
    5x5 bench press, 30kg

    3x
    10x Incline DB press (6kg DBs)
    10x Barbell row (30kg)
    10x Swiss ball roll out

    3x
    10x Iso hold pulldown (26kg)
    10x each arm, alternated DB Military press (4kg DBs)
    21' leg raises (7x high, 7x low, 7x full leg raise)

    3x
    10x each leg, Barbell split squat (10kg)
    10x Seated row (26kg)
    30 seconds plank, hands walked out in front of my shoulders

  • 11.1 Open WOD + 500m Row Workout

    10 min AMRAP:
    30 Double Unders
    15 Ground to Overhead 75 lbs

     followed by 3 min rest then
    500m Row for time

    Did 3.5 rounds, I almost got in ONE snatch before time but didn't make it. ARGH!

    500m Row was 1:48.3

  • Push Press & SDHP Workout

    For time:

    21-18-15-12-9-6-3 @ 20kg (RX= 30kg)
    push press
    SDHP

    =15:14

  • Box Push-ups Strength

    5x5 box push-ups.

  • Annie Workout

    50 40 30 20 10
    Double Unders
    Situps

  • 04-28-11 WOD Workout

    5 Rounds
    10 KB Swing 24/16kg
    10 KB Snatch 24/16kg “5 each arm”
    10 KB OHS 24/16kg “5 each arm”
    1 Suicide “5, 10, 15yrd”
    ---The 5 rounds took me 16:41, a LOT longer than I expected, but I just wasn't super comfortable with the OHS with a KB, I need to work on it as it slowed me down too much. I did RX it though and I'm proud of that!

    Then:
    1 min max rep T2B
    1 min Rest
    1 min max ABMAT
    1 min Rest
    1 min max K2E
    score is total reps of all
    ---T2B: 14, ABMAT: 46, K2E: 17 - Total: 77.
    Overall felt pretty good about that performance, I wish my T2B & K2E were higher, I just can't seem to get a good rhythm, more work still! But progress is progress!

  • Crossfit games qualifying WOD #6 Workout

    3 thrusters @ 100#
    3 CTB pull-ups
    6 thrusters @ 100#
    6 CTB pull-ups
    9
    9
    And so on for 7min, count total # of reps

    12 plus 2 thrusters= 62

  • Stamford Wods Workout

    Rowing
    - Warmup 350m at 1:50 pace
    - Row 900m under 3mins - 2:57
    - Row 350m - 1:16
    - Row 350m - 1:16
    - Row 350m - 1:13
    - Row 350m - 1:11

    EMOTHM for 20mins
    - 1 x Burpee
    - 2 x Pistol Squat(each leg)
    - 3 x 20kg DB Snatch(each arm)

    • 1 round of double at 21mins to finish

  • The Randy Jackson Workout

    Pre-WOD: Max Dead Lift (255 lbs)
    WOD: For Time
    400 Meter Run
    30 Kettle Bell Swings (40lbs)
    60 Double Unders (2/1 Singles)
    20 Kettle Bell Swings
    40 Double Unders
    10 Kettle Bell Swings
    20 Double Unders
    400 Meter Run (Backwards)

    This workout was just ok for me dog. Backed off the weight so will try 53lbs next time. Still leary of my shoulder injury but have seen nothing but progress in both strength and range of motion. "Running backwards does not mean going the other way around." lmfao!