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

  • Rowing relay Workout

    8x500m rowing relay in teams of 2

  • Star Wars Day-May the fourth be with you! Workout

    Pre-WOD: 3 x 8 Back Squats (135, 185, 205)

    WOD: 12 minutes AMRAP

    3 Box Jumps (Rx 32")
    6 Hand Stand Push Ups

    9 Kettle Bell Swings (Rx 53 lbs.)

    10 Rounds 1 box jump. The HSPU were really good today. No idea why, made the workout much easier. Box jump was fun, 24 inch box with 4 45 pd bumpers stacked on top.

  • 8-21-2012 Workout

    21-15-9
    Cleans #135/95 (if you are ready for heavier weight then try heavy today)
    HSPU

  • Chelsea Workout

    WOD
    every minute on the minute for 30 minutes:
    perform one round of:
    5 pullups
    10 pushups
    15 squats

    I reached the 22nd minute and just didnt manage to get through to the 23rd for only one squat!
    anyway my score is good, and it's also a PR for cindy as before i had 17 rounds and know it's 20 rounds! (for the first 20 minutes)

  • Squat-Jump-Push-Swing (Tarzan) Workout

    Pre-WOD: 3 x 8 Back Squats (65, 75, 85)

    WOD: 12 minutes AMRAP

    3 Box Jumps (22")
    6 Hand Stand Push Ups

    9 Kettle Bell Swings (35#)

    8 rounds + 3 KB Swings...I used the 18" box (but jumped them all instead of just stepping) and used two ab mats for my HSPU. I did go Rx'd on KB swings.

  • 05-04-11 Workout

    15min. AMRAP

    10 KB Swings (35lbs)
    20 Oly. Bar Push Press ( 45#)
    30 Moun­tain Climbers

  • Wednesday 111026 HQ WOD Workout

    Complete as many rounds as possible in 20 minutes of:
    3 Wall climbs - Subbed HSPU
    10 Up-downs
    5 Parallette pass-throughs (forward + back = 1)
    10 Grasshoppers (right + left = 1)

    For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

    http://www.crossfit.com/mt-archive2/007960.html

  • Reverse Hypers Strength

    Reverse Hypers 3x12

  • 05-03-11 WOD Workout

    Skill: Snatch

    WOD:

    3 Rounds for Time:

    25 Box Jump 24/20

    200m Run

    25 Wallball 20/14

    200m Run

    25 KBS 1.5/1 pood

  • Day 2.3 Workout

    Tabata training; seated row, 19kg

    5x Kettlebell complex:
    - 30m Walking swing (12kg)
    - 10x Goblet squat (20kg)
    - 10x each arm, Deadlift (20kg)

    3x
    Straight arm dumbbell plank row (4kg db, 10x each arm)

    3x
    10x Med ball shoulder pass (6kg)

    3x
    - 10x plate swing (2x 5kg barbell plates)
    - 10x overhead squat (10kg barbell plate)
    - 10x barbell bench press (10kg)

    3x
    Pallof band press (red band, 10x left, 10x right)