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

  • 13.3 Workout

    12' AMRAP

    150 Wall Balls (20/14)
    90 Double Unders
    30 Muscle Ups

  • DEADlifts! Workout

    Warm Up:

    3 Rounds
    250m Run
    25m Knee Hugs
    25m IW
    10 PNF
    10 Walking Lunges
    15 Pull Ups (GB)
    20 Hand Release Pus ups

    WOD

    12 OTMEM

    5 Dealifts (65% PR)
    8 Bar facing Burpees

  • Nasty Girls Workout

    Strength

    Front Squat 1rm - 93 lbs

    Jerk 1rm - 78 lbs

    Wod
    “Nasty Girls“

    3 rounds for time of:
    50 Squats
    7 Muscle-ups - Pull-ups Green and Red band
    135 pound Hang power cleans, 10 reps - 53 lbs

    15:00 min

  • HSPU, Front Squats, T2B Workout

    Front Squat 5-5-5-5-5 (65-75-85-95(3x)-105 (2x))

    Then,

    4 Handstand push ups (MOD: 2 Abmats)
    6 Front squats 185/135 (MOD: 75#)
    8 Toes 2 bar

    15min AMRAP
    8 +7

    Front Squats felt plenty heavy, but I didn't bail so I'm proud of that. Before the WOD I did several hspu's with 1 abmat, yay! During warm ups for the the next month, do 10 wallballs and 5 hspu's to improve on both.

  • Cross Fit Games Open WOD 13.3 Workout

    WOD
    Reebok Crossfit Games Open WOD 13.3
    Complete as many rounds and reps as possible in 12 minutes of:

    150 Wall balls
    90 Double-unders
    30 Muscle-ups

    -Cash Out-
    Recover. :)

    Had ~ 2:22 for MUs. Got 3UB, 2 UB, 2, 1, 1, 1

    Wore Oly shoes this time, may have helped on WB but killed my DU's.

  • Golden Workout

    Pre-WOD:
    5 X 3 Power Clean- 135,155,165,185,205

    WOD - 5 RFT:
    - 250 Meter Row
    - 15 HR Push Ups
    - 10 T2B
    - 5 Hang Cleans (#155/#105)

    • 1 minute break between each round, 1 minute break is included in the total time

  • I love me some snatch Workout

    Dynamic Warm-up

    WOD

    5 rounds for time:

    14 alt one arm dumbbell snatches 60/30

    Down and Back bear crawl

    After Bash:

    Weighted Push-up max

  • Read the Fine Print Workout

    Hang Power Clean
    6 x 2 Used 85lbs...didn't sux too badly
    oly option
    6 x 2 Squat clean from blocks (bar right above knee) 
    Conditioning
    In teams of two Worked with Amy, she is very nice
    "Buy in": 75 cal total (as a team) on airdyne or rower (did Airdyne)
    - then -
    4 rounds (total reps per team) : We got 3
     - 20 x double kb clean and press
     - 20 Toes to bar
    *1 person works at a time. Every minute on the minute, the person resting must do 6 burpees. 16 min cap Did lots of burpees...have to get better at these. :)

  • WOD Workout

    150 back squats @ 65lbs
    50 front squats @ 45lbs

    155lbs 3 reps squat
    135lbs 5 rep squat

    4 sets of 10 hack squats @ 135lbs
    8 sets of 10 hamstring curls @ 40lbs
    3 sets of 10 calf raise @ 80lbs

    20 mins stair master

  • Sealfit - UNF Workout

    Baseline: Pre-SOP and box breathing, then ROM drills.

    WOD: “Quatro Baseline” Complete 4 rounds for time…
    500m row
    40x air squats
    30x sit ups
    20x push ups
    10x pull ups
    Time: 33:48.4

    Durability: 2 mile run @ recovery.
    Time: 20:49.2

    Active Stretch - super lunge, spider stretch, leg swing, arm dislocate, arm up bend