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

  • Linda Workout

    "Linda" for time:

    10-9-8-7-6-5-4-3-2-1 rep rounds of:
    Deadlifts at 1.5x bodyweight (190 lbs)
    Bench press at bodyweight (130 lbs)
    Power cleans at .75x bodyweight (95 lbs)

    28:18 seems to quick, maybe i missed a round or something?

  • 08.24.2011 WOD Workout

    3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion. I dropped to the ground each time/ couldn't get back up from bottom. I really felt these in my triceps!

    then I did part of Monday's endurance WOD

    800m run
    5 rds:
    5 med ball cleans 14#
    5 clapping push-ups
    5 kb swings 1 pood
    5 box jumps 24"
    5 T2B
    600m run
    4 rds:
    5 med ball cleans 14#
    5 clapping push-ups
    5 kb swings 1 pood
    5 box jumps 24"
    5 T2B
    400m run

  • Dead Lift Workout

    PR dead lift 325# x 3 reps

  • 11.29.11 WOD Workout

    3 Rounds
    800 meter run (subbed to 1000m rows on rounds 2-3)
    15 OHS 95
    50 sit-ups

    Coming off a pseudo-flu, I was concerned. Luckily, felt great once the workout started.

    New minimalist shoes were AWESOME for squats, but feet are still getting stronger. Decided to sub the 1000m rows after round 1. No RX but whatever, still a good time.

  • Back Attack 7 Workout

    Wide grip pull-up (strict form):
    BW (88kg) x 12 = 1,056
    BW x 9 = 792
    BW x 8 = 704
    TOTAL = 2,552

    Towel Barbell Row
    60kg x 8 = 480
    70kg x 8 = 560
    80kg x 8 = 640
    TOTAL = 1,680

    Bent over dumbell row (each arm):
    32kg x 8 = 512
    34kg x 8 = 544
    36kg x 8 = 576
    TOTAL = 1,632

    Iso-Lateral D.Y. Row :
    40kg x 8 = 320
    80kg x 8 = 640
    80kg x 8 = 640
    TOTAL = 1,600

    GRAND TOTAL = 7,464

  • CrossFit in the Country WOD 2011 Workout

    2.6km Cross Country Run in the woods
    Every Approx 500m Stop at a "Station" and perform the following action:

    Station 1) 10 16Kg KB Snatch
    Station 2) 30 Lunges with 45lbs dumbbell overhead (one arm)
    Station 3) Toss a Log Two times (~20lbs)
    Station 4) 2x Tractor Tire Flip
    Station 5) 50 Yard Medicine Ball Sprint

  • 8-25-2011 Speed & Resistance Training Workout

    Speed/Resistance Work:
    Banded Bench Press
    60 LBs (30% of one-rep max)
    Tangerine Bands, double wrapped
    12 rounds; 2 reps per round

    Auxiliary Exercises:
    3x 10 J Press (75 LBs)
    3x 10 Bandbell Bar Press (Bambo bar with 72 LBs of KBs)
    100 Tricep Press Purple Band
    2x 2 minute Flutter Kicks
    2x 2 minute Plank Hold

  • Tri For Fun Workout

    500m swim, 10km cycle, 3km run - complete each separately on the same day and record time. Add together for score.
    If doing at gym, replace swimming with 2000m row.

  • Integrated Fitness WOD Workout

    Skill/WOD
    4 LW (25# DB)
    40 Shoulder press (85#)
    30 Hang Clean (105#)
    30 Burpees
    40 Pull ups
    30 Wall ball (20#)

  • 08.25.11 WOD Workout

    5 Rounds

    400m Run

    10 KB Thruster R Arm 1.5/1pood

    10 KB Thruster L Arm 1.5/1pood

    15 K2E Didn't make contact (more like knees to armpits)

    This was exhausting! I kept thinking how I wanted to quite or lower my weight, I know its bad if I'm thinking that in round 2! But I made it through! Realized after the WOD if I reversed my grip I could actually make K2E contact so now I know for next time