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

  • Running Workout

    0,5 km intervaller gange 10

  • Cindy Workout

    5 Pullups
    10 Pushups
    15 Squats
    AMRAP

    14 +5 Pullups
    Happy to get 5 more pullups than last attempt. Concentrated on form more as well. Did not slop into the last few rounds.

  • 5 rounds of: 10 T2B, 10 power snatch 75 lbs, 10 wall ball Workout

    M/ 38/ 136 lbs/ 5'-6"
    5 rounds of:
    10 T2B (I used rings instead because my bar is so close to the wall so doesn't allow for a back swing really)
    10 power snatch with 75 lbs (I went well below my knees but didn't usually touch ground as I was using supwer small metal plates)
    10 wall ball (I used 18 lb ball, but went pretty high to compensate)
    As Rx:
    9:25
    This was MUCH more challenging than I thought. I was trying to balance between going hard and controlling myself to not burn out.
    Snatch was the hardest by far.
    T2R was a little prefatigue on grip for power snatch and then you're a bit winded and legs are little tired before hitting the wall ball.
    GREAT WOD.

  • Day 5 Workout

    Bench 5X5- 45lbs

    3X:
    10 KettleBell 26lbs
    10 burpees
    Run 200M
    rest 3:00

  • Front Squat Workout

    Strength :
    5 - 135lbs
    5 - 155lbs
    3 - 185lbs
    3 - 205lbs
    2 - 225lbs
    1 - 245lbs
    1 - 255lbs
    1 - 275lbs
    1 - 300lbs
    Felt like i could get more, i didnt go until fail

    WOD -
    10-8-6-4-2
    Front squats @165
    50-40-30-20-10
    Double Unders

    5:45

  • tabata Workout

    Tabata

    Back extensions: 86
    Push-ups: 36
    Sit-ups: 52
    Squats: 80

  • Pushups, Pullups, + Squats Workout

    AMRAP 8 mins. Designed to get back into crossfit after some time out of it.

    1 set is:
    5 pullups
    10 pushups
    15 squats

    Do as many sets as you can in 8 mins. I'm personally shooting for 6 to start.

  • The Chief Workout

    Warm Up:
    2x
    4 Pull Ups
    6 Overhead Squats with the PVC pipe
    8 Ring Rows
    10 Leg Levers

    Mobility:
    PNF Hamstring
    Calves on wall
    Hip Flexor on wall
    PVC pass-through

    MetCon:
    The Chief
    5x
    3 minute AMRAP
    3 Power Cleans 135 lb./95 lb.
    6 Push Ups
    9 Squats
    Rest 1 minute

    Breakdown:
    5
    4 +3
    4
    4
    4

  • Front Squats + Short Sprints Workout

    Skill
    6x20m Sprint (1 min rest)
    Speed!

    Strength
    3x5 Front Squats (3-5 mins rest)
    72.5kg - 80kg - 87.5kg

  • Row/Double unders/handstand holds Workout

    5k Row

    20:25

    Handstand hold 30s
    50 double unders
    Handstand hold 30s
    50 double unders
    Handstand hold 30s

    Really sore today in arms and lats. Rowing helped with that.