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

  • gym workout Workout

    10-1 burpees and light push press

    5rounds of
    1 minute each

    sledgehammer
    landmine shoulder press
    ball slams @ 35#
    ring plank
    piston press @ 35# 35# 35# 30# 40#

  • Home - tabata Workout

    push up, sit up, trx y, crunchy frog

    score
    pu: 29
    su: 19
    trx: 9
    cf: 12

  • Home - 21, 15, 9 Workout

    ring dip, squat (x2), trx ext, knee up

    time: 15:38

  • WEDNESDAY 010307 Workout

    Row 5k

  • THURSDAY 010308 Workout

    Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
    a deep front squat followed through with a push-press and overhead throw. The ball, a
    20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
    reach and rebound to your hands where you immediately bring the ball back to your chest
    and squat to absorb the impact. The movements up and down are mechanically identical.
    Stand about 18 inches away from the wall. The idea is to be in constant motion either on
    the way up or catching and lowering. The major faults here are either to not squat to
    parallel and to let the ball contact with a thud rather than gently absorbing the impact with
    the arms and legs.

    Run 800 meters.
    Stretch for ten minutes.

    Wall-ball for 50 throws within 2 minutes.
    Immediately do as many pull-ups as possible in five minutes.
    Rest 5 minutes.
    Wall-ball for 50 throws within 2 minutes.
    Immediately do as many pull-ups as possible in five minutes.
    Rest 5 minutes.
    Wall-ball for 50 throws within 2 minutes.
    Immediately do as many pull-ups as possible in five minutes.
    Rest 5 minutes.
    Run 800 meters.

    Stretch for ten minutes.

  • WOD Workout

    3 rounds:

    Run 1/2 mile
    25 push-ups

  • Swim 20 Minutes Workout

    Swim 20 minutes for distance:

    550 meters

  • Row, Bench Press Workout

    Five rounds for time of:

    Row 500 meters
    135 pound Bench press, 15 reps

    Buy out:
    Run 1 mile, time: 7:50

    Sit-ups

  • “Show Me Your Guns” Workout

    WU-WOD:
    2 Rounds
    Partner Holds Ankle
    10 Hamstring Fall FWD and Back
    2 Rounds
    7 Back Extension
    7 Hollow Rocks
    Strength Deadlifts
    5-3-3-3-1-1-1

    WOD:
    30 DU
    1 Muscle Up (2 C2BPU + 2Dips)
    5 Pistols Each Leg
    25 DU
    2 Muscle Ups (4 + 4))
    6 Pistols Each Leg
    20 DU
    3 Muscle Ups (6 + 6)
    7 Pistols Each Leg
    15 Du
    4 Muscle Ups (8 + 8)
    8 Pistols Each Leg
    10 DU
    5 Muscle Ups (15 PU 10 Dips)
    9 Pistols Each Leg

  • Track (Hurdle Drills, Sprinting Drills, Running) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    10x20-30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
    10 minute Recovery Run
    Foam Rolling + Static Stretching (Cooldown)