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

  • Cindy Workout

    WOD: As many rounds as possible of
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Squats

    Wasn't too hard today but not as good as I had hoped. Been a bit sluggish this week and my back is still hurting from a bad lift earlier this week.

  • Prevail Workout

    For Reps

    5 Minutes of Squat Clean (155, 95)
    1 minute break
    3 Minutes of Pull Up
    1 minute break
    1 Minute Double Under
    3 minute break
    3 x (30 Second Plank;30 Second Push Up; 30 second break)

  • CrossFit Games Open WOD#1 Workout

    Pre-WOD: 5X3 Power Snatch

    WOD: 10 Minute AMRAP
    - 30 Double Under
    - 15 Snatch (75/35)

    6 rounds and 9 DUs. I sucked today. Totally not feeling it. BUT I did get up 155 lbs on the Power Snatch multiple times.

  • Chilling 100 Workout

    WOD:
    - 100 KB Swings 32kg (70.5479239 lbs)
    - 100m Farmers Carry 2x 32kg (70.5479239 lbs)
    - 100 Double Unders

    No idea what time. This was sick and a lot heavier than I am used to. Body is really hurting right now.

  • Sturdy Workout

    Pre WOD: Find 1 round max: shoulder to overhead (225lbs, missed at 235 2 times. Just need more practice.)

    WOD:
    - 15 C&J (155/100)
    - 5 HSPU
    - 10 C&J
    - 10 HSPU
    - 5 C&J
    - 15 HSPU

  • Triumph Workout

    1RM Power Clean (155)

    For Time:
    -30 Hang Power Clean (185/115)
    -30 T2B
    -30 HSPU

  • Dirty 30 Chipping Workout

    3x3 Overhead Squat (Got 185lbs for 2 sets...no time for the 3 after warming up)

    WOD: for time
    -30 Box Jump
    -30 Jumping Pull Up
    -30 KB Swing (53/35)
    -30 Each Leg Walking Lunge
    -30 KTE
    -30 Push Press (45)
    -30 Back Extension
    -30 Wall Ball (20)
    -30 Burpee
    -Double Under (100)

  • Dirty 30 Workout

    -3X8 Overhead Squat

    WOD: For Time
    -30 Box Jump
    -30 Jumping Pull Up
    -30 KB Swing (53/35)
    -30 Each Leg Walking Lunge
    -30 KTE
    -30 Push Press (45)
    -30 Back Extension
    -30 Wall Ball (20)
    -30 Burpee
    -Double Under (100)

  • Jackie Workout

    1000 meter row
    50 squat thrusters
    30 pullups

    Crap. Thought I beat my old time but guess not. Went on 2hrs of sleep though.

  • 18-Story Stair Rush Workout

    Ok it's twenty stories from the basement/cellar and it is by far the most disgusting workout I have ever done!?

    WOD: (3 rounds for time)
    - 20 Story Stairwell

    I write 27 minutes but this time it was darn close. I couldn't once do the whole thing without catching my breath but I blame that on the cold. (cold is mostly gone now, after the first round I coughed it all up mmm).

    Proud of my time, each round was done in around 9 minutes and that includes running down the stairs as well.