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

  • Tuesday 010213 Workout

    "Warm Up": Bike 20 minutes

    3*21 Back squats
    20 Power squat
    20 Bottom to bottom (hold 10sec on the lowest position)
    20 Super slow (take 20sec to reach down and 20sec to reach up)
    20 minutes row

  • Monday 010212 Workout

    Official Crossfit Warmup

    30-25-20-15-10
    Medicine ball squats
    Pull-ups

  • Intervallit 15.6.2018 Workout

    For time, 2 rounds

    A:
    22 cal Ab
    30 OHS @ 35kg

    Rest 5 min

    B:
    12-9-6
    T2b
    Box jump over

    Rest 5 min

  • Saturday 010210 Workout

    Official Crossfit Warmup

    For time:
    Fast & Heavy
    Dumbell "Thruster" 21 reps
    Run 1/4 mile (400m)
    Dumbell "Thruster" 18 reps
    Run 1/4 mile (400 m)
    Dumbell "Thruster" 15 reps
    Run 1/4 mile (400 m)

  • KB Chipper Workout

    5 Rounds
    5 KB Snatch -R-
    10 Goblet Squats
    5 KB Snatch -L-
    10 Walking Lunges
    5 KB Snatch -R-
    10 Step-Ups 20"
    5 KB Snatch -L-
    53/35# KB for all movements

  • Mary Workout

    Push Press
    5-5-5
    88lbs

    W.O.D.
    "Mary"
    20 Minute AMRAP
    5 HSPU
    10 Pistols
    15 Pull-Ups

    Modifications:
    HSPU - 20" box + 1 ab mat
    Pistols - 12" box
    Pull-ups - purple band

    Score: 8+10 pistols

  • Burpee Broad Jumps Workout

    Deadlift 5-5-5-5-5 at 60% 1 rep max = 118lbs

    Wod: 55 burpee borad jumps for time = 5:53 rx

    Finisher: 800m run outside for time = 3:33 rx

  • HOPE Workout

    Back Squat
    5-5-5
    143lbs

    W.O.D.
    "HOPE"
    3 Rounds, 1 minute stations, for max reps of:
    Burpees
    Power Snatch 75/53
    Box Jumps 24/20
    Thrusters 75/53
    Chest to Bar Pull-Ups
    Rest

    Modifications:
    Snatch and Thrusters- 43lbs
    Pull ups- skinny purple

  • Wipers Workout

    Cash In:
    1300 M Row
    5 Min Airdyne level 4+
    3x7 GHD Hypers and Sit Ups

    WOD
    4rds of this for time:
    20 Floor Wipers (135/95) Floor, bumper, floor, bumper 65LB
    10 Push Ups
    5 SDHP (135/95) 65 LB
    5 Pull Ups
    10 Dips (rings/stations)
    20 Box Jumps (24/20)

    Cash Out:
    3x5 + KB Swings (1.5/1 Pood)

  • 400m Run, Wall Walks, KBS, Double Unders Workout

    For time,

    5 rounds
    Run 400m
    3 Wall walks
    15 KBS 2/1.5p
    30 Double unders

    Time cap= 25mins

    Finished 4 rounds + 350m of the 5th run.

    Very happy to Rx this one (even if I didn't finish in the time cap)! This was my first time swinging the 1.5 pood in a wod. Broke into 8/7 for the first few rounds. 5's for the last round. I had to do a lot of half swings in the beginning of each set to get the momentum going, but only counted the good ones :)