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

  • Power clean 5x5 Strength

    Power clean 5×5 @75% – Drop and reset each rep

  • The 100's Workout

    For Time: (20 minute Cap)

    100 Pull Up
    100 KB Swing (53/35)
    100 Double Under
    100 O/H Squats (95/65)

    Pull-ups: 100
    KB Swing: 12 (53#; popped a blood blister after 12, so cleaned up the kettlebell and moved to the next station for the sake of anyone else who wanted to use it)
    DU: 100
    OHS: 31 (75#)

  • 06-27-2011 WOD Workout

    06-27-2011 WOD
    50 Double Unders

    10.9.8.7.6.5.4.3.2.1
    Box Jump Burpees 24/20
    Burpee Pull-ups

    50 Double Unders

    Double unders were better today for sure. Jumped the 24" box and did strict, jumping pull ups instead of kipping. So, although, I wish my time could have been better- it's all I had today.

  • 06-27-2011 WOD Workout

    Back Squat Challenge-Lift 5 105#x15

    Then:

    50 Double Unders “Buy In”

    10.9.8.7.6.5.4.3.2.1

    Burpee Box Jump 24/20

    Burpee Pull-up

    50 Double Unders “Cash Out”

    Feet were not coordinated enough for good DU's, I felt so sluggish today...

  • 6-27-2011 Workout

    12 minute AMRAP

    1 Rope Climb

    5 HSPU

    10 Burpees

  • Crossfit Total Workout

    Crossfit Total

  • Muscle Ups and Hollow hold Workout

    1a) 4X1:00 ME Muscle-Ups – rest 60 sec.

    1b) 4X1:00 Hollow Hold – rest 60 sec.

  • 06-27-11 (A Hard One) Workout

    Warm Up: Joint Mobil­ity fol­lowed by 3 Shoul­der Stretches to open
    shoul­ders:
    1. GHD Stretch
    2. Band from Floor
    3. Band From Rig

    Skill: Mus­cle Up Clinic

    Work: Com­plete 5 Rounds rest­ing 90sec. between rounds of:
    5 B.W. Dead­lift (165lbs)
    10 Hand­stand Ring Pushups (I did this on the TRX, 5 round only got to 8 before shoulders gave out.)
    15 Bar Fac­ing Burpees

  • Pull, Swing, Burp Workout

    Strength: Hang Clean 3-2-1-1-1 (Find 1 rep max)

    WOD:
    21-15-9
    Sumo Deadlift High Pull (95/65)
    Kettle Bell Swing (53/35)

    Burpee

    Hang cleans I could only get to 85#...I'm trying to get out of my head to get over that 90# hump...I am getting the height but not getting under it.

    For the WOD I used 45# for the SDLHP and 35# for the KB swings...I think it took 13:50 (I am slow).

  • The 100's Workout

    For Time: (20 minute Cap)

    100 Pull Up
    100 KB Swing (53/35)
    100 Double Under
    100 O/H Squats (95/65)

    I went in kind of a funky order...

    Pull-ups: 50 - had to stop because I had a tear on my hand that was re-opening...did 20 pull ups w/out assistance, used the blue band on the last 30
    OHS: 100 (15#)
    KB swing: 23 (30#)

    Not so good...I can probably thank a weekend of eating poorly for that...