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

  • 101612 On the Prowl Workout

    WOD

    3 rounds for time of:

    4 prowler sprints (185#/125#) Scaled:185#, 165#, 125#

    8 KB thrusters R arm (1.5/1pood) Scaled:35#

    8 KB thrusters L arm (1.5/1pood) Scaled: 35#

    16 burpees

    32 KB SDLHP (1.5/1pood) Scaled:35#

    64 double-unders Scaled:180 Singles

    ** rest 2min **

    Cut Off 40 mins

  • CrossFit HK WOD 10-16-12 Workout

    3X5 Snatch Hi-Pulls – rest 60 sec. [95lbs]
    Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

    3X5 Non-Heaving Drop Snatch – rest 60 sec. [65lbs]
    Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

    3X5 Zott Presses - rest 60 sec. [45lbs]

    Conditioning
    3 rounds for total reps of:

    1 minute ME HSPU [box scaled]
    1 minute ME Front Squats 135/95# (from the floor, not the rack) [95lbs]
    1 minute ME Pull-ups
    *Rest one minute between rounds.

  • WOD: 10/11 Workout

    Strength: Bench Press
    5 – 4 – 3 – 2 – 1

    “Death By 10m”
    Every Minute on the minute complete the following:

    10m Run
    Increase one 10m run every minute.

    14 + 7 - Gave up

    Compare to 3/1/12: Erin - 15

  • Tom Workout

    Complete as many rounds in 25 minutes as you can of:
    7 Muscle-ups
    155 pound Thruster, 11 reps
    14 Toes-to-bar

    My Thrusters are still quite light, as I was only able to do 2x5 with 115. Although my Front Squats are quite good, my issue probably lies with trying to drive the weight up and forward. Instead of Muscle-Ups, I did 5 Pull-Ups instead, unassisted, but broken. Instead of 15 Toes to Bar, I did sets of 10, gradually lowering to 5, as they were taking too long.

    Generally not that good a workout.

  • October 15th WOD Workout

    20 Min. AMRAP
    Run 400m (3 laps around 2 cts)
    20 Sit-ups
    20 Push-ups

  • biking 1hour Workout

    work-home

  • Upside Down Workout

    WOD: “Upside Down”

    3 Runden auf Zeit von:

    100 Meter Walking Lunge
    Handstand walk 20 Meter
    50 Kettlebell Russian swings 24/16kg

  • Outlaw 121016 Workout

    BB Gymnastics:

    Clean and Jerk

    2 x 2 @ 195
    2 x 2 @ 225
    2 x 1 @ 245
    2 x 1 @ 265 (failed jerk on both)
    4 x 1 @ 225

    2a) 3 x 5 Pendlay Row (185)
    2b) 3 x 5 Jumping Good mornings (135)

    Conditioning:
    1:1 work to rest ratio after each round

    5 rounds

    5 Strict HSPU
    10 C2B Pull ups
    15 OH kb swings

    Splits:
    1) 1:13
    2) 1:10
    3) 1:14
    4) 1:24
    5) 1:30

  • Ground To Overhead & Burpees Workout

    Warmup
    3 rounds:
    * samson stretch
    * 10 GHD
    * 15 push ups
    * 7 dips
    * 10 pull ups (only one round)
    * back squat - 225x5, 315x2 (too sore, so I stopped)
    * power clean - 95x10, 135x10
    * power clean & push press - 135x3

    WOD
    5 rounds:
    * 5x Ground-to-overhead (185#) <-- scaled to 135#
    * 10x Burpee

  • KB Snatch - Wall Walk Workout

    Strength

    Standing Press @ 20X0; 3-2-1-3-2-1; One set every 90 sec (135)

    WOD

    3 rounds:

    KB Snatch (53/35#) x 10 / arm
    Wall Walk x 5
    Cool-down

    Accumulate 2 mins in an L-sit on parallettes or rings.