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

  • Dead Man Walking Workout

    5 RFT:
    250 meter row
    20 Abmat sit-ups
    20 Push-ups
    20 Walking Lunges

    *22 minute cap
    L2: 20 Knee Push-ups
    L1: 4 Rounds only; 20 Knee Push-ups

  • Over the River Workout

    AMRAP 10:
    12 Box Jumps (24, 20)
    9 Dead Lifts (185, 135)
    6 Over the bar Burpees

    L3: (155, 105) (24, 20)
    L2: (135, 95) (20, 15)
    L1: (95, 65) (20, 15)

  • 10-20-30-40-50 Workout

    Bonus: Snatch, 3-3-3 (70%) WOD: 2 Rounds for Time: 10 Pull Ups 20 Push Ups 30 Air Squats 40 Mountain Climbers 50 Jump Rope Singles
    6:14
    400M sprint: 1:20

  • Conditioning: 3 Rounds for time of Muscleups, Clean & Push Jerk Workout

    Conditioning: 3 Rounds for time of

    7 Muscleups ** Ring Dips
    10 Power Clean & Push Jerk (155/105) **55#

  • Tower 26 - swimming Workout

    This was by far the longest and hardest swim ever. When Todd said we'll be doing 8 x 325yds, I thought, "get the fuck out of here. I can't do that!"

    Good news... I made it. Really, honestly didn't think I could make it. We only ended up doing 6, but it was ROUGH!

  • 11/22/2013 Row, DU, HSPU, KBS, WB, Run, HPS, Lunge Workout

    10min 80-90% effort
    Row 200m
    25 DU unbroken
    7 HSPU
    SCORE: 4 + 200m row

    rest walk 5mins

    10mins 80-90% effort
    5 KB snatch right 2/1.5pd
    5 KB snatch left 2/1.5pd
    8 wall balls 20/14# 10'target
    5 strict chin ups
    SCORE: 5 + 8 Wall Balls

    rest walk 5mins

    10mins 80-90% effort
    Run 200m
    10 HPS 115/75#
    10 walking lunge
    SCORE: N/A

    Notes:
    - proper aer wamup
    - work on pacing through the 10min efforts keeping them sustainable
    - stay aware of breathing and muscle fatigue and when it occurs in the 10mins

  • 11/21/2013 HBBS Max, PC, HC, Thruster & Farmer Carry Workout

    A) Build to a 1RM HBBS in under 10 min
    SCORE: 405

    B) Build to a heavy clean + hang clean in 5-7 sets
    SCORE: 255

    C) Squat clean thruster cluster; 3.3.3×3 rest 10 sec/2-3 min
    SCORE: 135, 145, 155

    D) 400 m farmers carry 70/45 per hand…
    SCORE: 10:29

  • CFLA - CrossFit Workout

    "Killer Kettlebells"
    Teams of 2, 1 person working at a time:
    Complete for time:
    200 Russian KBS (24/16)
    150 Goblet Squats
    100 KB Russian Twist (1ct)
    50 KB Snatch

    Did this with Sal - great time! finished in just under 15 min. Phew. Was much harder than I thought - especially the squats and twists.

  • Tower 26 - Swimming Workout

    short but intense workout - used all the swim tools in my bag: buoy, ankle cuffs, snorkel and fins. The buoy makes me feel like I'm drowning... especially when it's filled with water.

  • 10 Burpees on the minute for 20 minutes Workout

    EMOM - do 10 burpees. for a total of 200 burpees.
    I was going really hard for about 15-20 seconds at the begining of each minute to do the 10 Burpees and then I'd rest for about 40 seconds.
    I was fine overall.
    In fact I really didn't have much warm up and just got loose and a little warm.
    The last minute I did another 10 burpees in the last 20 seconds as well.
    Nice simple WOD
    I think next time I'll do a death by burpees to see how many minutes I can go. 1 the first minute, 2 the second, etc.
    See where I break down.
    I basically stretched for a few minutes and then went home.
    I was mostly feeling it in my shoulders. I did it on a padded mat upstairs.