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

  • Upperbody strength Strength

    3-4rnds

    8* dumbbell bench press
    10+10* db/kb row
    8+8* seated db press
    8* french press

  • "Jacinto Storm" Workout

    For Time:
    69 Double-Unders
    69 Air Squats
    69 Push-Ups
    69 Pull-Ups
    69 Wall Ball Shots 9/6kg (20/14 lb)
    69 Kettlebell Swings 24/16kg (1.5/1 pood)
    69 Deadlifts 43/30kg (95/65 lb)
    69 Double-Unders

    Background: Competitive CrossFitter, Jacinto Bonilla @crossfit1939 created this workout to celebrate his own 69th birthday in 2008 (born July 3, 1939). Every year since he then, Bonilla — a grandfather (of 12) — has added one repetition to his signature birthday workout, also known as the “Jacinto Storm.” And it’s gone viral, with CrossFit-ers around the world partaking in "Jacinto Storm" to honor the septuagenarian New Yorker."

    "Jacinto Storm is a remarkable feat for even dedicated CrossFit enthusiasts — let alone one with nearly eight decades on Earth under his belt. For this birthday workout, Jacinto gave final words of wisdom to nearly two dozen people (the majority of whom were approximately half of his age) who came to do the workout alongside him at CrossFit Hell’s Kitchen. “Don’t hurt yourself,” the bald-headed senior with a fuzzy white mustache and beard cautioned." -Today Show

    We first found this workout posted by CrossFit South Brooklyn @crossfitsouthbrooklyn. Jacinto also trains at CrossFit Virtuosity @crossfitvirtuosity.

  • Snatch complex Strength

    1 Power Snatch
    1 Power Snatch (Deep)
    1 Squat Snatch
    TnG

  • LINCHPIN TEST 2 Workout

    3 Rounds for time of:

    5 Ring Muscle-ups
    10 Squat Cleans 135/95
    20 box jumps 24"/20"

  • Conditioning - "Hot Sauce" Workout

    Part #1
    AMRAP 3:00
    21/15 Calorie Row
    21 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 95/65 lb, 42.5/29 kg

    Rest 3:00

    Part #2
    AMRAP 3:00
    18/13 Calorie Row
    18 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 115/85 lb, 52.5/38 kg

    Rest 3:00

    Part #3
    AMRAP 3:00
    15/11 Calorie Row
    15 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 135/95 lb, 61/43 kg

    Rest 3:00

    Part #4
    AMRAP 3:00
    12/9 Calorie Row
    12 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 155/105 lb, 70/48 kg

  • Stamina Squats Workout

    Alternating "On the Minute" x 12 (6 Rounds)
    Odd Minutes - 3 Front Squats
    Even Minutes - 6 Back Squats
    @69% of 3-RM

  • Pegboard Conditioning Workout

    3 Rounds:
    2 Pegboard Climbs
    50' Handstand Walk
    1 Pegboard Climb
    -> resting 2:00

  • 3 RM push press Strength

    Find your 3 RM push press

  • Bike & Running Workout

    Every 10min for 6 sets:
    - 800m Bike
    - 800m Run
    Score the average time it took you to complete a set.

  • Running Workout

    4-5x
    800m Hard
    600m Easy
    200m Walk