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

  • KB Swing/Burpee/Pullup Triplet Workout

    Skill
    EMOM for 3 minutes: 20 seconds of unbroken L-sit Hold on Rings

    Strength
    Deadlift 5-3-3-1-1-1-1
    60kg - 80kg - 120kg - 130kg - 140kg - 150kg PR - 160kg failed attempt
    The 150kg felt heavy and I failed my first attempt on the 160kg. I think I could have done it on the second attempt but I didn't want to force the lift.

    Endurance
    6x200m Sprint (1min rest)
    33s - 34s - 34s - 33s - 33s - 35s
    Kept a very consistent pace throughout but it got really hard towards the end there.

    WOD
    Three rounds for time of:
    30 KB Swings (28kg)
    25 Burpees
    20 Pullups
    This destroyed my forearms and my biceps and after the first round the KB Swings got really heavy.
    My pacing was great on the burpees but those swings were just terrible!
    I really need to start doing more workouts with heavy KB Swings.

  • KB swings/handstand walk/T2B Workout

    endurance
    6x200m (100%) (60s b/t sets)
    28s - 32s - 34s - 38s - 39s - 45s
    did the 1st as fast as i could and then my times naturally began to fall as i was doing max effort at each set.

    strength
    Deadlift 5-3-3-1-1-1-1
    60kg - 80kg - 120kg - 130kg - 140kg - 150kg- 160kg (PR)

    WOD
    For time:
    50 kb swings (28kg)
    -then-
    3 rounds of:
    15m handstand walk
    15 T2B
    -then-
    30 kb swings (28kg)

    My first workout with handstand walk! The KB swings completely destroyed my forearms which made it difficult on the handstand walk to do more than 5m per try. Then the handstand walk destroyed my core which made it difficult on the T2B. It was a cycle!

  • Bike Ride with Penny Workout

    Neighborhood bike ride

  • November 24 Workout

    5 rounds for time:

    400 meter run
    5 tire flips
    15 20lb ball slams
    20 V ups

  • Filthy Fifty Workout

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 25 lbs
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 35 lbs
    50 Back extensions
    50 Wall ball shots, 15 pound ball
    50 Burpees
    50 Double unders

  • 1000m row Workout

    1000m row. Flat out. For time.

  • Seven Workout

    "The Seven"

    Seven rounds for time of:
    7 Handstand push-ups
    135 pound Thruster, 7 reps scaled at 95 pounds
    7 Knees to elbows
    245 pound Deadlift, 7 reps scaled at 95 lb so I didn't have to use a different bar
    7 Burpees
    7 Kettlebell swings, 2 pood scaled at 44 lb( it is what I had)
    7 Pull-ups

    Scaled rounds to four

  • clean/front squat/jerk/pullups Workout

    Partner WOD at CrossfitGVA

    For time, alternate partners, each partner does all repetitions:

    5 rounds, 30 kg. of

    5 Power clean
    10 front squat
    5 Jerk
    10 Pullups

    15:54

    My partner is new to crossfit, so was a bit slow.

  • Snatch Work/Cindy Workout

    Snatch Work
    Did several reps @ 115#. Then a few at 145#. The 3 @ 165#

    Mini Cindy
    10min AMRAP
    5 pull up
    10 push up
    15 squat

  • More Rings Workout

    AMRAP in 20 minutes of:
    -5x Burpee-pull ups
    -7x Ring push-ups -
    9x Front squat (95#/75#)

    7 2/3 rounds with 95#