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

  • “My kettlebell is my Wilson” Workout

    “My kettlebell is my Wilson”

    For time;

    Using ONLY ONE kettlebell

    10-9-8-7-6-5-4-3-2-1

    KBS 1.5/1
    Goblet squats
    KB snatch(L & R= 1rep) (MOD: Red Kettlebell)

    Used orange for the KBS and goblet squats. I couldn't snatch the Green with my left hand, so I used Red for those.

    10:59

  • PSKC Comp Class - 4.22.13 Workout

    Class will be at 4:30 Monday:

    Skill:
    EMOM X 12
    A) 30 double unders
    B) 2 Hi Hang snatches @ 70-80%

    Conditioning:
    Part one -
    10 Burpees then immediately into a stoplight run

    • rest 3 minutes (clock starts when the last person gets back)

    Part two -
    7 minute AMRAP:
    3 Power cleans (135/95)
    3 shoulder to overhead
    3 pull ups
    Continue up 3,6,9..etc in reps until time

    Round 9 complete.. 6 cleans into round 12

  • Wasatch CrossFit - Layton, UT Workout

    1 RM Bench - 275 - had a little nudge, tried 295 and had help

    1 RM Squat - 335 - matched my previous best. Except it's a PR because this time I wasn't wearing a belt, knee wraps or oly shoes. Just nano's.

    M.E. Strict Chin-Ups - 20. PR.

  • Snatch/PCs + Wallballs/200m AGAIN Workout

    Strength:
    1RM Snatch = 155# (relearning the movement it seems...)
    18 x Power Clean @ 70% = 175# = 3-3-3-3-3-3

    WOD:

    30 wallballs
    200m
    20 wallballs
    200m
    10 wallballs
    200m

    unbroken sets of wallballs for Rx (ball slipped 2 reps into 1st set :/ - did not break any reps after that)

  • Chainsaw Workout

    FRONT SQUAT 5X5+ AT 60% ( did 70lbs)last set for 10 reps

    21-18-15-12-9-6-3
    Front Squat 95/65
    double under
    deadlift 185/125
    Box jump 24/20 (did step ups on the 20)
    *Begin each round with gate sprint, 35 minute time cap
    Got through everything on the 9's but did only 4 of the box step ups

  • 4.19.13 Every 30 on the 30/Death by Workout

    Every 30 on the 30:

    dead lifts (heavy)
    3reps every 30 seconds

    Rx: 115lbs
    I did: 105lbs

    Then...
    Death by:
    walk walks
    burpees
    I got to 6 minutes (6 wall walks/6 burpees)

  • Albany WOD - # 2 Workout

    Buy In:
    Warmup Run + ½ Mile Run - .65 = 8:19

    7 Min Amrap

    15 abmats
    20 Back Extensions
    25 Double Unders / 50 Singles*

    4 + 39

    Cash Out:
    ½ Mile Run
    .25 - 5.5
    .25 - 6.0
    5:51

  • 1 Minute Circuit with Run Workout

    1 Minute Walking Lunges - 19
    *Run 50 Meters
    1Minute Handstand Push ups - 10 - DONT COUNT
    *Run 50 Meters
    1 Minute Rowing - 205 Meters - DONT COUNT
    *Run 50 Meters
    1 Minute Battle Rope - 125 - DONT COUNT
    *Run 50 Meters
    1 Minute Box Jumps - 20" - 14
    *Run 50 Meters
    1 Minute Sledgehammer - 35
    *Run 50 Meters
    1 Minute Burpees - 14
    *Run 50 Meters
    1 Minute Paleo Chair -0 DONT COUNT
    *Run 50 Meters
    1 Minute Slam Ball - 26
    *Run 50 Meters

    *Lowest and Highest Reps dont count. Rowing and Paleo Chair do not count.

  • Dual WOD Workout

    WOD A

    3 Minutes
    S2O - 65 lbs - 22 reps

    1 Minute Rest

    2 Minutes
    Power Cleans - 65 lbs - 23 reps

    1 Minute Rest

    1 Minute
    Bar Burpees - 14 reps

    59 Reps

    WOD B
    8 Minute Amrap

    25 Air Squats
    20 Pull Ups - Blue Band
    30 Double Unders / 60 Singles (Singles

    3 + 29 (344)

    Buy In:
    600 Meter Run

    Cash Out:
    1600 Meter Row

  • 3R4T Workout

    500 Meter Run
    25 Push Ups
    25 Abmats

    500 Meter Run
    15 Push Ups
    15 Abmats

    500 Meter Run
    5 Push Ups
    5 Abmats

    RX

    *Jodi

    Buy In:
    600 Meter Run

    Cash Out:
    1600 Meter Row
    50 Abmats

    **Ran a total of 2300 Meters (Warm Up (2), Buy in (6), WOD (15), NO WALKING!!!