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

  • 100 Lunges Workout

    WOD

    • 100 Walking Lunges (64kg/140lbs)
    • 100 Knees 2 Elbow

    Did a great mobility WOD before this and my back feels better now. Unfortunately I couldn't finish the whole 100 k2e today and settled in for 50.

  • CAREY - Birthday Workout

    Warm up:
    20 Goblet Squats
    20 American Kettle Bell Swings
    20 Hand Release Push Ups

    Mobility: Hip Opener

    WOD:
    5 min Wall Hold*
    (1min-80burpees/2min-70Burpees/3-5min-60Burpees)

    4 Rounds:
    50 American Kettle Bells Swings - 53lbs
    50 Walking Lunges
    50 Sit ups
    400 m Run
    500 m Row

    Personal Total:
    Rx 3 rounds + 50AKB 50WL 50Sups 400m Run & 476m Row

  • Hello Shoulders Workout

    Pre-Wod:
    3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
    65, 75, 85, 95, 105

    WOD:
    12min AMRAP
    3 Muscle Ups (or 3 Pull Ups + 3 Dips) (I did Pull Up/Dip combinations)
    12 Push Jerk (115/75) (I stuck with 75 the whole round as this is day 3 of CrossFit for me)

    Post-Wod:
    100 ABMAT Situps as fast as possible, but not timed.

  • 8 Turkish Get Ups, 8 Thrusters Workout

    Pre WOD

    Mobility Practice - Groin, legs and ankles

    WOD

    • 8 TGU (24kg/53lbs) On the last one I picked up a 20kg KB with the other hand and did a push press while still holding the other KB straight above my head
    • 8 Thrusters (48kg/106lbs)

  • Thump Workout

    Pre-WOD: 5 X 2 Front Squat (bailed on this at 225 to save ailing back)

    WOD: 10 Rounds For Time:
    -5 Thrusters (135/95)
    -5 T2B

  • Barbara (modified) Workout

    AMRAP 25mins
    20 KB swings (12kg with right arm)
    1 min. plank
    40 sit-ups
    50 squats

    Score: 2 rounds + 20 - 1 min. - 40 - 35

  • Touch and Go Workout

    2 min:
    -run 200m
    -with remaining time, AMRAP deadlift (135/95)
    Rest 1 minute
    2 min:
    -run 200m
    -with remaining time, AMRAP front squat (135/95)
    Rest 1 minute
    2 min:
    -run 200m
    -with remaining time, AMRAP shoulder-to-overhead (135/95)

    ===================================
    Deadlift: 20
    Front Squat: 20
    Push Jerk: 7

  • Atlas Workout

    Strength: Back Squat:

    1x10 255lbs
    1x8 275 lbs
    1x6 295 lbs (failed at 4)
    1x4 295lbs (failed at 4)
    1x2 Sat it out.

    WOD: 3 rounds for time:
    -30 pull-ups
    -50 double unders
    -10 handstand push-ups

    Can't remember my exact time.

  • Atlas Workout

    WOD: 3 rounds for time:
    -30 pull-ups
    -50 double unders
    -10 handstand push-ups

    I wasn't feeling it today so I left after 1 round. Saving myself for tomorrow but I really liked this one. I swapped the HPS for 48kg thrusters though since my right wrist don't like teh push up type of workouts much.

  • All Jacked Up Workout

    • Single Arm Swing – 5 reps
    • High Pull – 5 reps
    • Snatch – 5 reps
    • Clean and Press – 5 reps
    • Racked Squat – 5 reps

    All movements are performed with one arm and then swapping to the other arm without rest. After both arms are done, rest for 60 secs.