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

  • For time Workout

    For time:
    40/30 Calorie Row
    30 Wall Ball Shots
    12 Deadlifts
    30/20 Calorie Row
    20 Wall Ball Shots
    9 Deadlifts
    20/15 Calorie Row
    15 Wall Ball Shots
    6 Deadlifts

  • Ninjat 14-16v WOD Workout

    For time

    20 DU
    10 Clean (40kg /60%)
    30 DU
    8 Clean (45kg /65%)
    40 DU
    6 Clean (50kg /75%)
    50 DU
    4 Clean (55 kg /80%)
    60 DU
    2 Clean (60 kg /85%)
    70 DU
    Try clean (65kg/90%)

    TC 20 min

  • Jack Workout

    20 min AMRAP
    10 Push Press, 115/75
    10 KB Swings, 53/36
    10 Box Jumps, 24/20

  • Weekly update, week 38 Workout

  • strict press 4 Strength

    strict press 4

  • home office Workout

    for time
    100 squats
    90 sit-ups
    80 alternating lunges
    70 burbees
    60 second plank
    50 mountain climbers
    40 push-ups
    30 hollow rocks
    20 jump squats
    10 hand-release push-ups

  • EMOM 15 min: squat clean Strength

    EMOM 15 min
    1 squat clean

  • 27.9.2017 35+ Workout

    3rds
    20 strict ttb
    15 back extension
    5+5 one arm db press

  • The Almost Missed WOD Workout

    I started a new gig about a month ago. Each morning we have three quick check-in calls (we're a disparate and remote workforce). All three never taken more than 25 minutes. I opted for some extra sleep this AM and to attend the 8:15 class, which all my friends were going to today anyway. No problem; except my calls went 24 minutes long.

    Still, I busted ass down to the box and got there in time for a VERY quick warm up and stretch. Thankfully, the 8:15 class is really slow in starting. Woo-hoo for chatty crossfitters ... well, for today anyway :).

    Warm Up:
    A few squats is all I had time for.

    Mobility:
    I believe I stretched something at some point before getting going.

    Max Effort:
    High Bar Back Squats
    1x 5 @ 60% of 1RM (185 lbs)
    1x 5 @ 70% of 1RM (200 lbs)
    1x 5 @ 75% of 1RM (210 lbs)

    MetCon:
    4x (15:00 Cap)
    5 Dead Lifts @ 315 lbs*
    20 Hand-release Push Ups
    12 Chest to Bars

    *I had to cale to 225 lbs because (a) 315 was too much today and (b) we had no room for another bar and the only other dude bar was set for my two buds at 225.

  • Run Row Workout

    1000 m row
    1000 m run
    rest 3 min
    400 m row
    400 m run
    rest 2 min
    200 m row
    200 m run