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

  • 2013 Crossfit Open 13.4 Workout

    7 minute AMRAP of:

    3 Clean and jerk 95lb <--mod 70
    3 Toes-to-bar
    6 Clean and jerk
    6 Toes-to-bar
    9 Clean and jerk
    9 Toes-to-bar
    12 Clean and jerk
    12 Toes-to-bar
    15 Clean and jerk
    15 Toes-to-bar
    18 Clean and jerk
    18 Toes-to-bar...
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

    I thought there was 80# on the bar, but apparently I can not count & only had 70# (new bar's are throwing off the calc's in my head). Almost got through 12C&J...want to try this again w/80#. Kudos to the awesome chick's pulling 95#...wow!

  • 13.4 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    135/95 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    135/95 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    135/95 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    135/95 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    135/95 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    135/95 pound Clean and jerk, 18 reps
    18 Toes-to-bar…
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

  • CrossFit Games Open 13.4 Workout

    7 minute AMRAP of:
    3 Clean and jerk
    3 Toes-to-bar
    6 Clean and jerk
    6 Toes-to-bar
    9 Clean and jerk
    9 Toes-to-bar
    12 Clean and jerk
    12 Toes-to-bar
    15 Clean and jerk
    15 Toes-to-bar
    18 Clean and jerk
    18 Toes-to-bar...
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    12 Clean and Jerks + 10 Toes to bar Rx

  • CrossFit Open 13.4 Workout

    AMRAP in 7 Minutes:
    3 Clean & Jerks
    3 Toes to Bar
    6 Clean & Jerks
    6 Toes to Bar
    9 Clean & Jerks
    9 Toes to Bar
    12 Clean & Jerks
    12 Toes to Bar
    15 Clean & Jerks
    15 Toes to Bar…

  • grinder + Clean, T2B, dips, double under - Home Workout

    Baseline: Pre-SOP and box breathing,then ROM Drills.
    20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
    , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
    8, 6, 7 pull ups

    Complete as many reps as possible in 12 minutes following the rep scheme below:
    Sandbag Clean 3 reps
    3 Toes-to-bar
    3 ring dips
    3 double under
    Sandbag Clean 6 reps
    6 Toes-to-bar
    6 ring dips
    6 double under
    Sandbag Clean 9 reps
    9 Toes-to-bar
    9 ring dips
    9 double under
    Sandbag Clean 12 reps
    12 Toes-to-bar
    12 ring dips
    12 double under
    Sandbag Clean 15 reps
    15 Toes-to-bar
    15 ring dips
    15 double under
    Sandbag Clean 18 reps
    18 Toes-to-bar
    18 ring dips
    18 double under

    12 clean, 6 T2B

  • Thursday Chipper Workout

    1) Floor Press
    2-2-2+ @ 90% My 90% is 85.5lbs used 85. Got 10 reps on the last one.

    Conditioning

    For time. My time: 18:00
    10 Wall walks
    20 Front squats (135/95)(Used 65lbs)
    30 lateral bar hop burpees
    40 Air squats
    50 cal (rower) (Used rower)

  • Clean and Jerk, Squat, and Push-up Workout

    Strength - Build to a heavy triple Clean & Jerk in 10 minutes.

    WOD:
    Proceed through the following sequence until time runs out:

    On the 1st minute do 2 Air Squats and 2 Push-ups.
    On the 2nd minute do 4 Air Squats and 4 Push-ups.
    On the 3rd minute do 6 Air Squats and 6 Push-ups.
    . . . until you cannot complete the reps in the minute.

    135 (maybe 155)

    WOD 11rds

  • The Maltz Challenge Workout

    · 400 meter run
    · 50 pull ups
    · 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
    · 50 dips
    · 100 push ups
    · 50 knees to elbows
    · 100 sit-ups
    · 400 meter run

  • Crossfit Open 13.4 Workout

    7 minute AMRAP of:

    Clean and Jerk (135#/95#) / T2B Ladder (3,6,9,12,15,18, etc.)

    (MOD: 65#)

    95# is outta my league. My C&J 1RM is 75# and my last Grace was at 60#, so I went for 65#. Got through the 12's and 11 of the cleans in the 15 set. Though in hindsight I did 13.2 at 75#, so I probably should've done that weight lol. Oh well, next time do 75#!

  • 2013 Crossfit Open 13.4 Workout

    7 minute AMRAP of:

    3 Clean and jerk 95lb
    3 Toes-to-bar
    6 Clean and jerk
    6 Toes-to-bar
    9 Clean and jerk
    9 Toes-to-bar
    12 Clean and jerk
    12 Toes-to-bar
    15 Clean and jerk
    15 Toes-to-bar
    18 Clean and jerk
    18 Toes-to-bar...
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

    I knew this one would be tough for me. 95lbs is HEAVY! And toes to bars are my nemesis. Finally got my 1st hanging toes to bar on Monday. Goal was to get to the 6 toes to bar. And instead I got through the 9's for clean and jerk and snuck in one more toes to bar. Only one no rep (toes to bar) but had to take a lot of mini breaks b/c each and every rep took all my strength! Proud of the performance. But, also, excited to get better!