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

  • crossfit open workout 13.3 Workout

    WOD
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall ball shots, 20 pound ball
    90 Double-unders
    30 Muscle-ups

  • 2013 Crossfit Open 13.3 Workout

    12 min AMRAP

    150 Wallballs 20/14

    90 Double unders

    30 Muscle ups

    If you complete the 30 MU’s, you return to wallballs.

    I started off well by making it to 22 before a quick break. I just didn't have the endurance to keep going. I did no-rep 4 or 5 times due to not hitting the height.
    This one is absolutely a "one and done" WOD.

  • Tough Mudder Training Workout

    Warm up - Foam roller & stretch followed by:
    30 sec of each
    1. Jumping Jacks
    2. Drop Lunge
    3. Push-up with T rotation
    4. Mountain Climbers
    5. Superman Holds
    6. High Knees
    7. Lateral Lunge
    8. Inch worms
    9. Burpees

    Strength: Deadlift 5x95kg, 5x110kg, 5x125kg
    Boring But Big: Back Squat 5sets of 10 x 70kg

    Conditioning: Barbell Complex - 5 rounds of the following (do not stop, do not let go of bar) 40kg:
    Deadlift x5
    Front Squat x 5
    Push Press x 5
    Drop Lunge x 5
    Bent Over Rows x5
    Romanian Deadlift x 5

    3 rounds of Hollow Rocks x 30, Plank Knee Tuck x 15 each leg, Straight Leg Hip Extension x 20 each

    Stretch, Foam Roll, Eat, Collapse.

  • Penalty Box: Tire Jumps/Thrusters Workout

    Weighted Dips/ Muscle-Up Transitions
    5-5-5

    Penalty Box
    Max Tire Jumps
    EMOM - 10 DB Thrusters 30/20 (Scaled: 25lbs)
    time stops once you have reached 100 tire jumps

    Muscle up Transitions

  • 13.3 Workout

    Scaled Single Division:
    12min AMRAP
    150x Wallballs (14pd) 10ft Target
    275x Single Unders
    60x Hand Release Push-Ups

  • Good times... Workout

    3,3,3,3, 15 Floor press at 80% of Max one rep....I did slightly over at 75 lbs My max is 95lbs

    60 sec work, 30 sec rest
    50 sec work, 25 sec rest
    40 sec work, 20 sec rest
    20 sec work, 10 sec rest
    20 sec work, 10sec rest
    1. Air Dyne
    2. Kb swings
    3. Slamball
    4. Jump squats
    5. Prowler

  • CrossFit Games Open 13.3 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall ball shots, 20#/24#
    90 Double-unders
    30 Muscle-ups

    Finished the Wall Balls @ 11:15
    158

  • Good times... Workout

    3,3,3,3,11 Floor press at 185lbs..

    60 sec work, 30 sec rest
    50 sec work, 25 sec rest
    40 sec work, 20 sec rest
    20 sec work, 10 sec rest
    20 sec work, 10sec rest

    1. Air Dyne
    2. Kb swings
    3. Slamball
    4. Jump squats
    5. Prowler

  • CrossFit Open 13.3 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (20 lbs to 10' target)
    90 Double-unders
    30 Muscle-ups ( 2 Muscle Up Attempts)

  • Karen Workout

    150 Wallballs 14#