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

  • Barrage Workout

    Pre-WOD:
    1X20 Back Squats (unbroken)

    WOD: For Time:
    -500 Meter Row
    -400 Meter Run
    -30 Shoulder To Overhead Press:(135/95)
    -20 T2B
    -100 Double Under

  • 5' AMRAP X 4 Workout

    5' AMRAP 3+9
    10 Power Cleans @ 115
    20 Double Unders

    1' break

    5' AMRAP 4+10
    10 Dead lifts @ 115
    10 Box Jumps
    1' break

    5' AMRAP 3+10
    10 Hang Cleans @ 115
    20 Double Unders
    1' break

    5' AMRAP 3+8
    10 Push Press @ 115
    10 Box Jumps

  • Crossfit Games Open 14.2 Workout

    CrossFit Games Open 14.2

    For as long as possible:
    From 0:00-3:00
    2 rounds of:
    - 10 overhead squats (95#,65#)
    - 10 chest-to-bar pull-ups

    From 3:00-6:00
    2 rounds of:
    - 12 overhead squats (95#,65#)
    - 12 chest-to-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    - 14 overhead squats (95#,65#)
    - 14 chest-to-bar pull-ups

    Etc., following same pattern

    "In this life, you don't have to prove nothin' to nobody but yourself."

  • Oomph Workout

    Pre-WOD:
    -work up to a heavy Jerk

    WOD - For Time:
    -60 Burpees to Target (6" above reach)
    -30 Thrusters (#115/75)
    -15 Muscle Ups (mod: ring dips)

    Post:
    3 X 1 minute weighted planks

  • Choose-your-wod Workout

    Open gym format in prep for tomorrows 14.3 open workout

    Yoga.

    Perform mobility, then pick one (or more) of the following:
    * Pick a wad from earlier this week, or
    * do the endurance work-out, or
    * do a long run, or
    * do the optional wod

    Optional WOD - for 10 minutes, alternate between these two activities at the top of each minute (first minute row, second minute burpee, etc):
    * Row 200 meters
    * 10 Burpee's

  • Strict Press Workout

    4 Rounds for Time:

    75 DUs
    12 Push Press
    100M weighted Broad Jump or Bear Crawl

  • EWOD Workout

    12 x 200m; rest 45 sec

  • Helen Workout

    3 Rounds For Time
    400M Run
    21 Kettlebell Swings (53/35)
    12 Pull-Ups (red band)

  • The Crud Workout

    Strength / Skill:
    - 5x4 Back Squat
    or
    - 5x4 Bench Press
    Note: Depending on which option you completed Monday, or if you completed the 14.3 workout on Monday. Choose an option.

    WOD:
    3 Rounds (10Min Cap)
    - 20 Pull Ups
    - 20 Wall Balls (20#,14#)
    - 20 Burpees
    3 Rounds (10Min Cap)
    - 10 HSPU
    - 10 Ring Dips
    - 10 Push Ups
    Note: No rest in transition between the 10Min workout.

    Wod 1: 2 rounds
    Wod 2: 16:47

  • Dash Workout

    Pre-WOD: EMOM for 7 minutes
    -3 Snatch

    WOD - For Time
    -1000 meter row
    --100 Air Squats
    -1000 meter run

    Post
    3 X 15 GHD Sit Ups