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

  • Wednesday! Workout

    Dynamic warm up
    6 of each
    lunge stretch
    leg cradle
    hand walks
    pvc arm circles
    press ups

    Group warm up

    6 count burpees
    10 each of
    jacks
    high knees
    butt kicks
    bottom squat hold 30sec-1 min (first round only)
    squats
    push ups (2nd round hand release)

    Skill

    1 k row time trial
    2 attempts.

    WOD

    5 hspu
    5 cleans (165,110)
    25 jack knife sit ups

    4 rounds for time.

    MAD MOBI

    corner stretch
    shoulder bully
    press ups
    thoracic ext on the wall

  • Weighted Pullups 1-1-1-1-1-1-1 Workout

    TUESDAY 120228

    Weighted pull-ups 1-1-1-1-1-1-1 reps

    BW - 10 - 20 - 30 - 35- 40(f) - 40(f) - 35

    35 is a new PR, but lets face it, I have a long way to go. BW = 225lb

  • Monday Evening - Metcon - 19/02/18 Workout

    For time (10 min cap)
    27-21-15-9
    Pull ups
    Push ups

  • 25/02/2017 Workout

    Round the month. 50 bar dips, 50 squats, run 900 yards. Feb is 2 rounds. 50 GHDsitups buy out.

  • The Quest for Burpees II Workout

    Three rounds of:
    20 Double unders (60 Singles)
    20 Squats
    20 Supermans
    20 Kettlebell swings, 1 pood
    20 Burpees

    Round one is one minute long, round two is two minutes long and round three is three minutes long. There is a one minute rest between rounds. Record number of reps accomplished per round.

    reps: 60, 86, 100 (singles, 1 pood)

  • Crossfit Games Open WOD 12.2 Workout

    10min AMRAP

    30 snatches (45)
    30 snatches (75)
    30 snatches (105)
    Max reps

  • Too Much Cardio Workout

    Strength: Snatch practice for 12.2 WOD.

    Worked up to 55#, highest I've done!

    WOD:

    3 Rounds
    40 Lunges (each leg = 1)
    30 Box Jumps @ 20" (16")
    20 V-Ups
    10 Ring Dips (used blue band)

    Snatch: Need to work on keeping bar as close to body as I can and getting under it more.
    Box Jumps: So bummed to go back to 16", but after the lunges could not do the 20".
    Ring Dips: Need to work on keeping hands rolled out (11 and 1) when up to save muscle power.

  • F.O.D. "LEAP THIS" It never happened..... Workout

    S.W.O.D.

    P.P. "or" Squat 5-5-5-3-3-3

    "Leap This"

    18min A.M.R.A.P

    50m Broad Jump
    10 Combo's
    10 Med Ball Slams 20/12
    10 Mountain Climbers (Each)
    100 Single Jumps (Jump Rope) or 50 DUB's

    *Coaching notes: Please keep count of your rounds for scoring.

  • Bodyweight Barbell Complex Workout

    Strength:
    Load barbell up with your bodyweight (e.g. for Dale - 195)
    5 - Deadlift
    4 - Hang Power Clean
    3 - Push Press
    2 - Front Squat
    3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

    Finisher:
    Prowler/Butcher Relays
    5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

  • Double Trouble Workout

    AMRAP 5:00
    17/10 Calorie Bike
    10 Toes to Bar

    Rest 5:00

    AMRAP 5:00
    15/9 Calorie Bike
    15 Kettlebell Swings @24/16