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

  • Row and Deadlift Workout

    SWOD: Wendler 5/3/1 Deadlift
    240x5, 270x3, 305x2 (wrong weights?)

    WOD:
    15 Minutes
    Row 2000m
    AMRAP DL @ 225 lbs

    1 mile cool-down run (7:39)

  • Wendler Back Squat 5/3/1 Workout

    200x5 (75%)
    225x3 (85%)
    255x1 (95%)

  • 3 Round Chipper Workout

    3 Rounds of:
    DB Thrusters (35 lbs) 21 13 16
    30 s Rest
    Toes-2-Bar 23 20 17
    30 s Rest
    Double Unders 19 12 11
    30 s Rest
    Burpees 15 13 12
    30 s Rest
    HSPU/Dips/Pushups 9 20 30
    87 78 86

  • Power Snatch Workout

    Find your 1 rep max power snatch

    5-5-3-3-1-1-1

    65-75-85-85-95-105*-105*

    • I'm saying 95 lbs. was the 1RM, because although I got 105 overhead pretty easily, I don't think the movement could really be classified as a snatch. This is definitely another skill I need to practice.

  • Fran Workout

    For Time:
    - 21-15-9
    - Thrusters (Rx 95/65)

    - Pull Up

    This is the most I think I've done on Fran before. It was slow going, but i felt good on my range of motion. Looking forward to making this better.

  • 7-27-2012 Workout

    12 Min. AMRAP

    10 SDHP #95/65
    10 KB Swing
    100M Run

  • 12' EMOM - Snatch, OH Squat, Squat Box Jumps Workout

    12' EMOM

    1 Snatch @ 115
    2 OH Squats @ 115
    then...
    1 Squat & Box Jump 1st minute
    2............................... 2nd minute
    3...

    completed 8 rds
    rd 9 did 1 + 2 + 6 SBJ
    Rd 10 off
    Rd 11& 12 1 + 2 + 6-7

  • 10 alternating rounds of: 5 L pullups, 10 HSPU, 15 pistols Workout

    I alternated between these two rounds for a total of 10 rounds so 5 rounds each of the following 2 rounds: (All done outside early morning at park)
    5 L Pullups
    10 HSPU
    15 Pistols
    5 HSPU
    10 L Pullups
    15 Pistols
    for a total of 75 L Pullups, 75 HSPU, 150 Pistols in 21:05
    Good fun early morning workout outside.
    Very little warm up and didn't do any real exercises, just some air squats, rotated the shoulders and did a little jump roping.
    A little chilly but once I was moving it was great.
    My left middle finger was in the clenched position, so initially getting into the HSPU flat hand position was painful, but it felt fine after a while.

  • Deadlifts, Burpee Pull ups Workout

    1-1-1-1-1 press - 125 lbs

    then…

    12 deadlifts (225/155)
    12 burpee pull-ups

    3 rounds

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (20 lbs to 10' target)
    - 90 Double Unders
    -30 Muscle ups