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

  • Run Workout

    7.9 miles

    79 minutes

  • Asparagus Piss Workout

    5 rounds
    Legion Run
    13 dead lifts (185/135)
    5 wall walks

  • squat practice Workout

    Practiced my knees not coming in

    did 3 sets of 10 with just the 45 lbs bar
    did 2 sets of 5 95 lbs

    did 15 band squats for the knees

  • Asparagus Piss Workout

    5 rounds
    Legion Run
    13 dead lifts (185/135)
    5 wall walks

  • Asparagus Piss Workout

    5 rounds
    Legion Run
    13 dead lifts (185/135)
    5 wall walks

  • Skill + Jacked gymnastics + conditioning Strength

    120 min

    1.Skill
    A. BMU practice for 20 min
    - Progressions
    - BMU 11 x 1 reps

    B. HSW practice for 10 min

    2.Jacked gymnastics 21.2.2018
    A. 3 rounds:
    - 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
    - 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

    B. 3 rounds:
    - 25s straight arm plank hold (go as low as you can but this must be unbroken)
    - 25s unilateral plank (same but take your right hand off the floor and hold)
    - 25s unilateral plank (same but take your left hand off the floor and hold)
    - 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
    - 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
    Total time with rest: 10.55

    3.Conditioning
    A. EMOM for 30 min:
    1) 7 T2B + 30 DU
    2) 10 burpee + 15 KB swing @ 12 kg
    3) rest
    166/179

    4.5 min AB

  • Aerobic work + skill + Open 18.1 Workout

    Morning: 45 min crosstrainer
    131/142

    Afternoon: 130 min
    1.Skill
    A. Ring MU practice for 35 min
    - Progressions
    - Ring MU from boxes 3 x 1 reps
    - Ring MU from ground 9 x 1 reps
    - Total ring MU 12 x 1 reps

    2.Own warm up for Open 18.1 + class warm up, total 35 min

    3.Open 18.1

    4.Cool down: 10 min AB

  • Asparagus Piss Workout

    5 rounds
    Legion Run
    13 dead lifts (185/135)
    5 wall walks
    went ahead annd finshed 5 rounds

  • Mid Endurance Work Workout

    5 Rounds for Time

    7 Burpee
    14 Squat
    21 Jumping Lunge
    88m Farmers Carry @48/32

  • Crossfit Games Open WOD 12.3 Workout

    18 minutes as many rounds as possible of:

    -15 box jumps (24"/20")
    -12 shoulder to overhead (115/75)
    -9 toes to bar

    For official rules on this WOD see this link:
    http://games.crossfit.com/workouts/the-open?#tabs-3