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

  • Push Press and Snatch Workout

    3x
    200m run
    5 Snatch (20k)
    10 pullups
    15 pushups

    For time 5rounds Of

    12 push press 45k
    100 single unders
    8 snatch 45k

    Time was slow but tried to focus on my snatch technique which is poor. Son was also in garage trying to play "get squashed by the bar"

  • Push Press Workout

    400m run, 20 x Military Press 20k, 400m run, 20 x Push Press 20k

    10 x 3 Push Press 67.5k

    4 x
    10 x Push Press 45k
    8 HSPU
    Carry 65k 80m

    2mins Plank hold

  • Countdown Workout

    Pre-WOD: Work up to a heavy snatch triple-( 3 reps, touch & go)
    -finish with 1 O/H Squat

    WOD: 12 Minute Clock:
    -50 Wall Ball Shots
    -40 T2B
    -30 Burpees
    -20 HSPU
    -max reps (Ground to Overhead) in time remaining (#115/85)

    *record weight and reps of (Ground to Overhead) for scoring

  • Tabata Workout

    Skills

    Tabatas

    • Burpees 8x (20s work + 10s rest)
    • 1 min rest
    • Ring Dips 8x (20s work + 10s rest)
    • 1 min rest
    • Jumping Pullups 8x (20s work + 10s rest)
    • 1 min rest
    • V-ups 8x (20s work + 10s rest)

  • Power Play Workout

    Pre-WOD
    Work Up to a heavy Squat Clean to Overhead

    For Time:
    -15 Power Clean (135/95#)
    -30 Wall Ball Shot (20/14#)
    -45 II Unders (2:1)

    -10 Power Clean (155/105#)
    -20 Wall Ball Shot
    -30 II Unders

    • 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

  • JT Imported Workout

    21-15-9 of:
    HSPU, Ring Dips, Pushups
    about 12:30 - not too great of a time but I was really squeezing in a workout at night and it was ok. Had fun and it was hard and fast.
    This felt harder than usual, but I just kept on going. I did this in G.F. in garage at 31 Cunningham. It was cold out and I liked that environment of the dirty garage alone at night actually.
    Not much warm up at all.
    I did a lot of kipping HSPUs and I'm starting to feel that using the kip may get me better results but may not be developing me if I use it too often.
    Post WOD, I did a few skin the cats and then since my grip was toasted I did some MUs... WOW they were tough with a gone grip. I did 3 sets of 3 and a very little bit of stretching. I then watched NCAA wrestling.

  • WOD 04-04-2013 Workout

    Tabata:

    Burpees
    Pull Ups
    Hollow Rock
    Squat

  • Nasty Girls Workout

    3 rounds

    50 Air squats
    7 Muscle ups (subbed for 3 pullups and dips for each MU)
    10 Hang Power Cleans 60k

  • Evedal Intervals Workout

    Monday 15th April Lunch Pass:

    Max Vertical Jump 100cm

    WOD 10 rounds for time:

    • Run 100m
    • 10x Hand Release Push ups
    • Run 100m
    • 10x Kettlebells 24/16kg (or 20 kg x 12)
    • Rest exactly 30 seconds:

  • Crossfit L1 Certification Course WOD Workout

    7 min AMRAP
    8 push-ups
    10 med ball cleans
    12 sit ups