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

  • CrossFit ASA PM Workout

    A. 6 sets Clean Complex
    High hang squat clean+hang squat clean+squat clean+push press
    High hang squat clean+hang squat clean+squat clean+push jerk
    High hang squat clean+hang squat clean+squat clean+split jerk
    *Build and do not drop or pause the bar
    B. FT
    30 Burpee MUs

    A. 115, 135, 155, 175, 185, 205
    B. 7:50

  • Double Unders, Wallballs, Pull ups Workout

    Skill: Push press

    Push press 3-3-3-3-3 (went up to 85#, but jerked a couple of them so I stopped there)

    then,

    13-11-9-7-5-3-1
    Buy In: 50 Double Unders
    Wallballs 20/14
    Pull ups (MOD: mix of pull ups and purple band)
    Cash Out: 50 Double Unders

    Did 1st 50 du's unbroken. Tried to do 3-5 pull ups each round.

  • CrossFit Journal Fitness Test #2 Workout

    Pre-WOD:
    -Find 1 round max Back Squat 175# PR
    -Find 1 round max Clean and Jerk 125# clean 115# jerk

    WOD:
    Test #2
    Maximum Weight:
    15 Unbroken Clean & Jerks 75#

    *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

  • Track (Hurdle Jumps, Running, Long Jump) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    10x6 Low Hurdles Alternating Single-Leg Jumps
    6x50m Heel-to-Toe Runs
    6xDecuple Jumps
    8xPentuple Jumps
    10xCompetition style Triple Jump
    3x(10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint)
    3x30m Easy low knee run + 30m Fast high knee sprint
    3xBand Resisted High Knees and Low Knees (timed intervals)
    Foam Rolling

  • Baseline Workout

    Baseline Workout Benchmark:
    - 500M Row
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups [few strict, mostly at beginning]

    Post:
    - Re-did Crossfit Test #1: 140 pound bench press (PR) * 24 pull-ups
    - 5 strict press at 75 pounds
    - 5 chained muscle-ups
    - 5 strict press at 75 pounds

    Comments:
    Squats were surprisingly tough after the row. Kept a 2:05-2:08 pace the whole row - good pace for me, and starting getting tough at the end. Struggled with the last few strict press

  • SPRINTS Workout

    Buy In: Bench Press 5-5-3-3-1-1-1-1 (At least 3 sets @ or above 90% of 1RM)

    Missed my 1RM at 225 :|

    Ten rounds, each for time of:
    100 meter Sprint
    Rest 90 seconds

    Cash Out: Close-grip dumbbell floor presses with mini band around your back 8-8-8

  • MGW AMRAP 15, row, burpee, pull-up, jumping lunge, kb swing Workout

    En CrossFit Nordlicht
    Warm-up:
    3 rounds:
    row 500m
    10 burpees
    WOD
    AMRAP 15 (era AMRAP 20 pero como el resto estaban fundidos lo corto en 15)
    5 pull-up
    10 jumping lunge
    15 kb swing 24kg
    (hice 10 rondas + 4 pull-ups, pensaba que era a 20 min y estaba reservando un poco, 304reps)

  • 033114 Workout

    Met-Con
    “Annie”
    50-40-30-20-10
    Double Unders - Singles x 3
    Sit-Ups
    9:41

    Strength/Conditioning
    Prowler Sprints- 4x60m (160/110) + 10 DB Thrusters (50/35) @ 25

  • Hang Snatch Workout

    A. EMOM 12 min: 10 TTB & 3 MU
    UB on MU till rd 5, then 2 & 1 fail. last set 3 singles. TTB UB through 4, then 6/4, then 5/3/2

    B. 8 sets: 2 Hang Snatch.
    -last several sets were 70 kg (154) , 72.5 (159.5), 75 (165), & 169# (failed

    C. 85%
    Airdyen 50 cal
    3rds 5 CTB pull -ups, 10 burpees, 15 air squats
    Airdyen 50 cal
    3rds 5 CTB pull -ups, 10 burpees, 15 air squats
    Airdyen 50 cal
    3rds 5 CTB pull -ups, 10 burpees, 15 air squats
    Airdyen 50 cal
    -23:29
    airdyne 2:20-3:00 per rd. 3rd sets rangin 3:30-5:15
    right knee still funky below parallel so stop just at or above 90

    D. Axle Bar overhead Carry 3xME
    outside down and back.

  • couplet of 10 KB Swings (with dumbells) & 10 DB Bench Press Workout

    I was a bit sore and tired and tight so I did have to stretch for a while this morning.
    I started doing 10 KB swings (using dumbells) and then going into 10 dumbell bench press. Nice couplet.
    weights I used: 35, 45, 55, 60, 65 (last set of 10 of both moves), 70 (I did 10 KB swings & 7 or 8 BP), 75 (I did 8 swings and only 4 BP)
    I wasn't really looking at the clock, just doing quality movements with FULL ROM and getting full ROM for the BP. I was focusing on getting my feet set for the bench and on the KB swings I was tryign to make the hips and legs drive up the weight and keep it nice and close to my body.
    Not too bad but my neck felt off like I tweeked itt. Sometimes I feel this when i do a lot of HSPUs but I had not done anything like that recently?