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

  • Thirsty Thursday 12/1 Workout

    regular warmup PLUS shoulder mobility before working on skill
    then...

    Skill: work on kipping pullups, butterfly or muscle ups (15 minutes)

    then...

    5 rounds

    7 Push Press (95 / 65)
    25 ab mat situps (no ball)
    500 M run

  • 12111 Workout

    20 min. to find one rep max clean
    1-1-1-1-1-1-1-1
    135-155-185-205-225-235-245F-245F

    5 Minute AMRAP:
    10 sit ups
    3 Power Snatches @ 95#
    1 Minute AMRAP
    Max Burpees

    9+12, 20

  • 30 Burpee Challenge Workout

    For Time:

    -30 Burpee Challenge

    Post wod not for time:
    5 rounds of:
    5 push press
    5 strict pull ups
    5 hspu
    10 ring rows

    Then some sideways push up sideways crawl thing which was a kick ass workout. Felt the burn!

  • Crossfit Total Workout

    In this order, 3 attempts each to achieve:
    1RM Backsquat - 155#
    1RM Shoulder Press - 85#
    1RM Deadlift -235#

    Score: 475

  • 3/18/13 WOD Workout

    50 Burpees
    40 Sit Ups
    30 KB Swings
    20 Pull Ups (Green)
    10 Hand Stand Push Ups

  • Warm up Workout

    • 2min. Row/Bike/Run/Ski

    • 1 rnd:
      5+5 Up & down dog
      5+5 Spider lunge w/ twist
      45s. Shoulder rotations w/ stick

    • 1 min. Row/Bike/Run/Ski

    • 2 rds:
      6 Deadlift
      6 Muscle snatch
      6 OHS
      6 Press

    • Mobility...

  • Push up, Pull up, Clean & Jerk, Row Workout

    For time:
    25 Push ups
    25 Pull ups
    15 Clean & Jerk
    Row 1,000m

  • 12/1/11 Workout

    SWOD: squats @ 195. strong.
    bench @165. also strong.

    wiz = good music for pump up

    DWOD: Complete 5 rounds:

    Max Reps Dynamic Push Ups - 13/10/8/8/7
    50 yard Farmer's Walk - 70 lbs in each hand

    *Rest 60 seconds between rounds
    *AHAP = As Heavy As Possible

  • row burpee run Workout

    Three rounds for time of:
    Row 500 meters
    21 Burpees
    Run 400 meters

    running after burpees was tough

    17:06

  • Arms Stuff Workout

    Warm Up (Before Wendler Deadlifts):
    - 500m row at average pace
    - 2km ride, increase resistance level every 400m

    Wendler Deadlifts

    L-Sit Chin Ups:
    - 3 x 10

    Weighted Dips:
    - 20kg x 10, 20kg x 9, 20kg x 8
    - Bonus Round: 5 x BW Dip with Explosive drive upwards and release hands off dip bars then catch agian on way back down

    Zottman Dumbell Curls (curl dumbell upwards with palms facing up, lower dumbell with palms facing down):
    - 14kg x 6 x 3

    Seated Barbell Tricep press (extra deep, strict form):
    - 22.5kg x 7 x 3

    Drag Barbell Curls (drag barbell from thigh up along body to chest heght by pushing elbows back and squeezing bicep - pause at top)
    - 25kg x 7, 30kg x 7, 35kg x 7

    In-close Barbell Bench Press (elbows touching sides throughout) immediately followed by push ups (hands in close and feet on bench):
    - 3 x 60kg + 3 x 7

    3 x 15 butterfly pull ups to stretch the arms out

    Hang Squat Snatch:
    - 10 x 20kg, 10 x 30kg, 2 x 5 x 40kg