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

  • Helen's Toes Workout

    Three rounds for time:

    400 meter run
    21 kettle bell swings
    12 toes to bar

    Post WOD:
    3-3-3-3-3
    shoulder press

    Used 35# KB on Helen. I'm slow and I had a crappy day yesterday/this morning, so I'm happy with what I got.

    Shoulder pres was as follows:

    15#-35#-45#-55#-65#(Fail). I suck at shoulder press.

  • 2k Row, 5k Run Workout

    2k Row - 8:12
    5k Run - 28:20

  • Murph Workout

    1 Mile Run
    100 Pull-ups (10 sets of 10)
    200 Push-ups (10 sets of 20)
    300 Squats (10 sets of 30)
    1 Mile Run

    I need to start doing longer WODs...

  • Get work done - 4 x 3 min amraps Workout

    Go straight from 1 amrap to the next without any break - When all 4 is completed, take a 2 minute break and start over once more, so you end up doing everything twice

    Amrap 3

    Amrap 3

    Amrap 3

    Amrap 3

    • 10 Strict chin-ups
    • 4 Sandbag over shoulder 40kg

    Score is total amount of reps

  • New Beginning Workout

    Pre-WOD:
    Find 1 RM on back squat - 275 pr by 30 pounds
    Find 1 RM on shoulder press - 145

    WOD
    15-12-9
    DB squats/ thrusters (45/25#)
    Walking lunges

    PostWOD
    4 x 100m sprints

    Did not do WOD

  • 15 Ring MU for time Workout

    15 Ring MU for time

  • Romp Workout

    For Time:

    -800 Meter Run

    10 rounds:
    -5 Dead Lift (275)
    -10 Hand Release Push Up

    -800 Meter Run

    I did 6 rounds at 275, 4 at 225

    Post WOD:
    -4 minute plank

  • Run / Squats / Pushups Workout

    Run 2.15miles
    100 Crossfit Pushups*
    100 Air squats

    The pushups are mixed in during the run, and air squats are to be done immediately after the run.

    I didn't get an accurate time

  • All Back Workout

    Warm up-500 single unders

    Back Strength WOD (Not timed)
    5 Rounds of:

     5x5 Barbell <a href='/journal/movements/801'>Row</a>s (165/185/205/205/205)
 5x10 Barbell <a href='/journal/movements/1376'>Shrugs</a> (185/185/215/255/255)
 5x10 Body Weight <a href='/journal/movements/214'>Ring Row</a>s

 Then:

 Death by <a href='/journal/movements/1175'>Push ups</a>/Pull ups (1 <a href='/journal/movements/352'>push up</a>/pull up on the minute until you can      no longer get the alloted amount of reps for that minute.)

  FINISHED with 12 complete rounds (156 Total Reps (78 each))

  • Double Unders Workout

    250 Double unders

    For time (Approx)