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

  • 1/21/2014 Competitor's Class Workout

    EMOMx5 - 2 Front Squat *AHAP starting load at 65% *3 sec hold at bottom
    EMOMx5 - 2 Front Squat *Deload exact weight as you climbed on sets 1-5 *3 sec hold at bottom
    Sets 5 & 6 will be the same weight.

    85x2, 95x2, 105x2, 115x2, 120x1 (failed 2nd attempt), 120x1 (failed 2nd attempt), 115x2, 105x2, 95x2, 85x2

    B)Row-
    3x400 Max Effort rest 2 min between efforts
    1 Rope climb during 2 min rest MOD 3 climbs from ground

    C)Mobility & Grip Strength
    Spend 10-15 mins working on mobility. During this time take turns hanging in 10-15 sec intervals on the rock rings. Approx 8-10 sets.

  • 15 Min AMRAP of: 21 Knees To Elbows & 21 Overhead Single Arm Walking lunge with 1.5 pood (I used 50 lb dumbell) Workout

    15 minute AMRAP of the following:
    21 K2E
    21 Single Arm Overhead walking lunge using 1.5 pood (I used 50 lb dumbell) this was just the right weight, although if I had a 1.5 pood KB I would have used that as well.

    I did break up all sets, mainly because I thought that since we're going for 15 mintues, don't blow it all out too quickly.
    I started doing 15+6 for K2E, then went to 13+8 and eventually to 11+10
    Overhead walking lunges were almost always 11+10.
    In the last 5th round, I decided to do 11 with the right and then 10 with the left to balance out the reps since I knew I was close to the end of the timecap.
    Good Workout.
    The rings at the gym are a bit too close to the wall so I had to kind of overcompensate and not get too much kip and kind of flex the arms a little. Still a nice combo/ couplet.
    Midline will be sore tomorow.

  • You. Will. Die. Workout

    Partner WOD

    3 RFT

    50 push press @ 95#
    50 box jump @ 24"
    50 SDHP @ 95#
    50 KBS @ 70 lbs
    50 burpees

  • Double Fran Workout

    21 - 15 - 9 - 9 -15 - 21

    Thrusters 95#
    Pull ups

    (still sick)

  • ''The Girls Before Christmas'' Workout

    *Perform the 3 girls with exactly 3 min rest between WODs

    ''Diane''
    For Time:
    21/15/9 reps of:
    -DeadLift (225/155lb)
    -HSPU
    *Time cap 10 min

    ''Helen''
    3 Rounds of:
    -Run 400m
    -21 KB Swings (1,5/1 pood)
    -12 Pullups
    *Time cap 15 min

    ''Annie''
    For Time:
    50/40/30/20/10 Reps of:
    -Double Unders
    -Situps

  • KB Swings - Burpees - Push-ups - Squats Workout

    Pre-WOD
    • 5k (24:17)

    WOD - 10 rounds (20,18,16,14,12,10,8,6,4,2)
    • KB Swings (50 lbs)
    • Burpees
    • Push-ups
    • Squats

    Post-WOD
    • 100 sit-ups

  • G W Weighted ring dips, ring row, kb lunge, death by burpee over the bar Workout

    Strength:
    4 rounds
    5 weighted Ring dips (hice 0-16-16-16)
    8 ring row
    12 kb lunges en el sitio con 2x16kg
    WOD:
    Death by burpees over the bar
    1min work, 10 second transition
    1er min. 3 burpees over the bar from 0:00 to 1:00
    2nd min. 6 from 1:10 to 2:10
    3er min. 9 from 2:20 to 3:20
    ...
    9 min. 27
    10 min. AMRAP
    (hice hasta el minuto 7 16 reps, esto es 79 burpees over the bar, hay que mejorar los burpees!!!)

  • Power Clean battery test Workout

    A. skill/mobility
    3 sets:
    50 DU
    Hip opener complex
    3 UB MU
    -done. MU felt great.

    B. Build to a heavy power clean.
    -225,245,265. caught a bit low, belt felt good overall.

    C. 30 Power Clean for time 225/155#
    -7:15 (i believe) erased timer by accident. middle ten reps were the slowest, but consistent pace overall.

    D.185# Front Squat - 2x3.3.3.3.3; rest :10s between reps of 3; rest 3:30 between sets
    -2:08 for 1st 15
    -2:12 for 2nd 15. form wasn't perfect. need to work on foot placement and depth.

    E. Clean Pulls 3x3
    -275# across. good weight. really had to work to keep back angle tight on first pull and not turn into deadlift.

  • TUESDAY 010227 Workout

    We are due for a little circuit work. Circuit training is an excellent test
    of your overall fitness. At CrossFit intensities it becomes debilitating.
    We use it sparingly and go all out! This is "combat" or "getting out of
    the burning building" fitness.

    Decide loads and assistance (if absolutely necessary to get ALL reps)
    before starting. Be smart, shelve your ego and shoot for rapid completion
    with NO rest. Submit record of total time, weights for each lift, and
    assistance (if needed on pull-ups and dips). Set up recording sheet
    ahead of time. Rip!!

    Bike for 3 miles
    Twenty ball-squats (20 lb. Med ball)
    Twenty push-ups
    Twenty pull-ups

    Row 500 meters
    Box step up (20") with dumbbells, 25 right , 25 left
    Bench-press 15 reps
    Rope climb

    Jump rope 200 jumps
    Lunge 20 steps alternating right-left
    Push-press 15 reps
    Upright row 15 reps

    Run 800 meters (app. ½ mile)
    Deadlift 15 reps
    Twenty dips
    Twenty power-cleans

    Box Jump (20") 50 jumps
    Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
    Twenty push-ups
    Twenty pull-ups

  • Track (Hurdle Drills, Pole Vault Sprinting Drills) Workout

    Track & Field
    6 Laps of the Infield (4 Slow, 2 Medium) + Dyanmic Stretching (Warm-up)
    18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    6x30m 5kg Sled Resisted Pole Vault Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
    5xRunning over 8 Hurdles (very low) + 10m Run
    Gymnastics (Glide Kips, 3x5 Pull-Overs, Handstands)
    5 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)