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

  • oly lifting Workout

    Skill
    Snatch - 40kg

    Strength
    1x4 Weighted Ring Dips (28kg)
    5-5-5 Push Press (slow descent)
    (40kg - 50kg - 60kg)
    3-3-3-1 Front Squats
    (90kg - 100kg - 110kg - 120kg)

    Midline
    3x5 Weighted Leg Raises (5kg)
    3x15 American/Overhead KB Swings (28kg)
    3x10 Back Extensions (15kg)

  • Outlaw Main Site Workout

    Strength
    Smolov 2/3 – Click Here for Smolov Calculator
    HBBS 8X4 @ 80% – rest at least 2 minutes
    Weight: 260-260-260-260-230-230-230-230. Yeah... Totally went down in weight. I have an awesome cut on the back of my neck from all of these HBBS and on my second set it ripped open and got blood on the bar. I switched to the regular back squat after that and my knee started to get a little funny on me. Instead of possibly risking injury since I'm unfamiliar w. that feeling in my knee, I decided to drop the weight.

    Conditioning
    12 minute AMRAP of:
    100′ Burpee Broad Jump DEMO VIDEO
    100′ OH Walking Lunges 45/25# (plate)

    Score: Finish 3 rds + 50 ft. burpees.

  • Outlaw Main Site w. CrossFit Main Site WOD Workout

    Strenght
    Smolov 2/2 – Click Here for Smolov Calculator
    HBBS 7X5 @ 75% – rest at least 2 minutes
    Did Not Do: I decided to work out @ home today and I don't have a squat rack at the house. I did some research and found out that you can actually build a simple squat stand w. some wood, concrete mix, and a pair of buckets. I might be doing this soon.

    BBG
    1) 12 minutes to work to a max Power Snatch for the day, then:
    EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
    Max: 165

    2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
    EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
    Max: 235 (Previous 1rm w. squat clean. Progress!)

    WOD (From CrossFit.com)
    Complete as many rounds as possible in 12 minutes of:
    10 Burpees
    25 Double-unders
    Score: 360

  • 6/28/13 Workout

    circuit

    rope climb
    kettle bell - 35lb
    dips - purple band
    wall balls - 15 lb
    hollow rock
    tire hammers
    tire flips

    1 minute each, 3 rounds

  • gym workout Workout

    10 Ring Dips
    10 Side Ups
    10 Thruster 25#DBs
    10 Bosu Ball Hand Walk

  • 7-28-13 Workout

    3 x 18 min. EMOMs, complete with just enough recovery time in between, like 4-5 minutes.

    18 min. EMOM: odd - 3 Power Cleans 225#
    even - 6 GHD

    18 min. EMOM: odd - 3 Squat Cleans 205#
    even - 9 sit ups

    18 min. EMOM: odd - 3 Squat Snatch 135#
    even - 20 sec. AirDyne moderate

  • bench press then push ups, box jumps and run Workout

    5x5 bench press: 135 - 155 - 185 - 195 - 205
    then, do this wod
    21-15-9 of push ups & box jumps. Finish the wod with a 400m sprint.

  • 0600 CF Undisclosed Day 18 - Abs Workout

    Warmup:
    3 Rounds of:
    - 50 jump ropes
    - 10 Pushups
    - 25 Squats

    WOD:
    For Time -
    - 75 4-count Flutter Kicks
    - 75 4-count Mountain Climbers
    - 75 Leg Raises
    - 50 4-count Flutter Kicks
    - 50 4-count Mountain Climbers
    - 50 Leg Raises
    - 25 4-count Flutter Kicks
    - 25 4-count Mountain Climbers
    - 25 Leg Raises

    Did 5 unbroken triple unders today.

  • 6/27/13 Workout

    111 burpees for time

  • 5 rounds of underwater swim 25 yrds + 50 air squats for time Workout

    REHAB #6: still nursing my lower back pull
    Five rounds for time of:
    Underwater swim 25 yards
    50 Squats
    You can't swim at all above the water.. whenever you pop up you must not continue on horizontally. Pop back down and continue.. take as many stops as required and as much time as required.
    I felt pretty good overall. I did not go out all guns ablazing and the back felt pretty good on the higher rep air squats. I was going FULL ROM for almost every rep.
    For me the most time by far was spent on the air squats. Each swim didn't varry too much. The air squats were taxing though. Felt it in my quads a bit.
    I did a warm up for about 20 minutes and then went down and just did the workout in about 10 minutes.. maybe a few seconds less.
    Good WOD.
    I took a steam, streatched out in there and then a long hot shower.
    I'm still going to take it a little easy but add weights and slowly ramp back up.