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

  • 5 girls in a sauna Workout

    With a partner
    Helen
    Rest 3 mins
    Elizabeth
    Rest 3 mins
    Fran
    Rest 3 mins
    Grace
    Rest 3 mins
    Diane

  • Row intervals Workout

    12 rounds. Row 500m.
    2-5s less than your 5km pace.
    Rest 30s btw rounds.

  • DU, DL and MU Workout

    20 Min amrap

    • 30 Double unders
    • 10 KB DL 2x24kg
    • 3 Muscle ups (rings)

  • 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