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

  • Camel toe Workout

    Ladder 1,3,5,7,9,7,5,3,1
    HSPU
    TTB

  • Couplet of Hang Power Clean x 5 & Walking Lunges with weight overhead 50' Strength

    I did a couplet of 5 hang power cleans followed by 50' walking lunges with weight overhead. I didn't really do it for time, but just kept a good pace and trying to lift properly and get back onto the walking lunges ASAP after the HPCs.
    Hang Power Clean: bar, 75, 95, 115, 135 x 4 (or 5?)
    Walking Lunges with weight OHD: 25, 35, 45 x 5
    This probably took me about 16:00 maybe a little more.. I think I did 5 rounds with 45 & 135, but not positive.

  • Squeeze the Juice Workout

    Warmup/skill - double unders

    5 rounds
    15 American Swings (53/35)
    12 Toes2Bar
    9 Hang Cleans (135/95)
    6 Push Press (135/95)
    Stoplight Run

    Cool down - couch stretch 2 minutes each side

  • PSKC KB Complex Workout

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35

    After workout I did 10 wall walks!

  • Max Weight Squat Workout

    Pre WOD

    • 64kg Dead Lift (holding in the lower position to warm up legs with 2*32kg KB)
    • 10 Turkish Getup (20kg)

    WOD

    • Max Weight Squat 110kg/242lbs. I did quite a few more with lesser weight to warm up properly. Was a good day!

    Post WOD

    50 Double Unders

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)

  • 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.