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

  • 5x5 DL LinProg or "Why Can I Hear My Heartbeat in My Head?" Workout

    Lying on my living room floor, enjoying looking up at my ceiling fan and hearing the beep of the smoke detectors. This wod kicked my ass. I'm attempting some semblance of linear progression on my deadlifts. So I went up by six pounds on each set of five. Except it's now occurring to me that maybe I was supposed to do the same weight on all 5 sets of 5? Must ask husband later, who looooves linear progression so much he wants to marry it and have little linear progression babies with it.

    5x5 Deadlift
    95, 106, 117, 128, 139

    I finished the 128 lb set of five and stood up. Then I became very aware of how much blood was whooshing around in my head and realized that I could hear my heartbeat. So I walked around and literally tried to shake the blood out of my head. In retrospect, I probably should have just sat back down. Do PRs count if you pass out after? It probably shouldn't. At Nathan's Hot Dog Eating Contest, you're disqualified if you throw up afterwards. Isn't that almost the same thing?

    PIC of the day: This has nothing to do with Crossfit, I just think it's funny.

  • Backsquat 5 RM Strength

    Find your 5 RM in backsquat

  • 24.09.2013 Workout

    WOD

    For Time:
    20 Clean & Jerk 40/20 kg
    10 Burpees over Bar
    5 Double-unders
    15 Clean & Jerk 40/20 Kg
    10 Burpees over Bar
    10 Double-unders
    10 Clean & Jerk 40/20 Kg
    10 Burpees over Bar
    15 Double-unders
    5 Clean & Jerk 40/20 Kg
    10 Burpees over Bar
    20 Double-unders

  • Karen + 100 Burpees Workout

    150 wall balls (20#)
    100 burpees

  • 10K run Workout

    1 km warm up
    4 min run
    2 min walk
    1 km cool down

  • Double Unders, Walking Lunges, Burpees, Toes to Bar Workout

    150 double-unders
    6 rounds: 20 walking lunges, 10 burpees, 5 toes to bar
    150 double-unders

    After the WOD I managed to get my first Muscle up!!!!!

  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders
    -Sit-Ups

  • EMOM Workout

    10 min 5+5 DB snatch at 22.5kg

  • 7-21-2011 Box Squats with Bands Workout

    Box Squats:
    Red Band
    110 LBs
    12 rounds, 2 reps per round

    Extras:
    20 Reverse Hypers (Warm Up. No Weight)
    80 Reverse Hypers (Heavy: 120 LBs)
    50 Back Extensions
    3x 10 Good Mornings (10 at 65 LBs, 10 at 90 LBs, 10 at 120 LBs)
    50 Static Box Jumps to 24" box (with 20 LBs vest)
    1 400 meter Sled Drag (90 LBs)
    500 Single Jump Ropes (200 with no vest, and 300 with 20 LBs vest)

  • Kisaryhmä Pe 19.10.2018 Penkki + Kyykky Strength

    Penkki 2x85%
    Kyykky 4x4x70%
    Penkki 2x85%
    Leuanveto 5x5-15 (eri otteilla)