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

  • Thursday WOD I: Resistance Training and Speed Lifting Workout

    Warm Up:
    A lot of squats
    Push ups

    Mobility:
    Standing forward bend
    PNF hamstring
    Sit in squat

    Box Squats:
    10x 2
    ~60% of 1RM
    Black and red bands; 2 knots each
    140 lbs

    Sumo Dead Lifts:
    10x 1
    Black bands, both sides of bands on top of the bar
    275 lbs

    Auxiliary:
    3x 8 Reverse Hypers @ 120 lbs
    Wait 60 seconds
    3x 8 Weighted GH raises with 15 lbs plate

    Then ...
    3x 10 Russian Kettle Bell Swings @ 97 lbs (Yeah, that's right ... coach got a freaking 2.5 poor bell).

  • TGUs with Strict Press/Ring Dips/Plate Slam Workout

    A) Midline/Shoulder Stabilization
    -Turkish Getup – 2 Reps EMOTM for 10 Minutes (progressive – KB or barbell)
    Used dumbbell's: 35,50,60,65 failed

    B) 3 Minute AMRAP
    -5 strict press (95/65)
    -7 ring dips
    -5 plate touches/slams (45/25)
    **rest 1 minute
    **repeat for 4 total rounds

    (held feet on the ground to assist with ring dips)

    Rd 1 2+4
    Rd 2 2+5
    Rd 3 2
    Rd 4 1+12

  • Deadlifts & 250m run Workout

    1 x 5 deadlift = 230 lbs

    then…

    10 deadlifts @ 65% = 130lbs
    run 250m

    4 rounds

  • CFG Regionals Individual Event 6 Workout

    WARM UP
    Mobililty
    - Ball & Box: Hamstring
    - Barbell: Sink Stretch
    - PT Band & Band: Samson with Lunge
    Dynamic Warm Up
    - Row 5-10 min
    Burgener Warm Up
    Skill Transfer Drills

    **WOD – 2012 CrossFit Games Regional: Individual Event 6
    For time:
    3 rounds of:
    - 7 Deadlift (225)
    - 7 Muscle-ups (First 7 RX, then Blue Band)

    Then,
    3 rounds of:
    - 21 Wallball Shots (20/14#)
    - 21 Toes-to-bar

    Then,
    - 100 foot Farmer carry, 70# dumbbells
    - 28 Burpee Box Jumps, (24)
    - 100 foot Farmer carry, 70# dumbbells
    - 3 Muscle-ups**

    25:07

  • Overhead Squats 1-1-1-1-1-1-1 Workout

    WARM UP
    Mobility
    - Ball: 1st Rib w/ Shoulder Flexion
    - Box: Hip Flexion
    - Band: Lats
    Dynamic Warm Up
    KB Warm Up – 20:10×2 rounds
    - Swing
    - High Pull
    - Snatch
    Burgener Warm Up
    Skill Transfer Drills

    WOD
    Overhead Squats 1-1-1-1-1-1-1 reps
    (95-115-125-135F-135-155-165F)

    Notes: I suck at overhead squats... I dropped the bar twice. I always feel off balance when I squat down and I don't know why. Must investigate! :P

  • 05.17.12 WOD Workout

    Squat Challenge @ 130# x 20reps

    Then,

    30 Double unders

    15 Box Jumps 24/20

    15 Hang Power Snatch 95/65

    4 Rounds for time

  • Jason Holbrook Workout

    10 RFT:

    5 Thruster 115#
    10 pullups
    100m Sprint
    rest 60 seconds

  • Mainsite Workout Workout

    WARM UP
    Mobility
    - Foam Roll: Quad > IT-Band
    - PVC & Tennis Ball: 1st Rib
    - Floor: Hip Capsule
    - Band: Shoulder External Rotation
    Dynamic Warm Up
    - Speed & Agility Ladder
    Burgener Warm Up
    Skill Transfer Drills

    WOD
    5 rounds for time of:
    - Power clean, 10 reps (135)
    - Wallball, 15 shots (20)

  • May 17, 2012 Workout

    20 TGU (20#)
    3 8-12 leg lifts on hyper machine
    2 500m rows (1:52.8, 2:03)
    3 Min Plank
    1 min L-sit (not)
    100 pushups (120 singles on jump rope)

  • ''You Just Got Served'' Workout

    Warm-up Drills
    Run 400m
    ''Burgener Drill'' (2Rnds/PVC)
    2 Rounds for Quality of:
    5 x Sumo Deadlift High Pull (45lbs)
    5 x Hang Power Clean (45lbs)
    5 x Front Squat (45lbs)
    5 x Press (45lbs)
    -Shoulder Mobility (priority)
    -Scorpion Stretch
    -Sumo Squats
    -Calf/Soleus Stretch

    ''You Just Got Served''
    Complete for time
    Run 800m
    15 x Hang Power Cleans
    30 x Abmat Sit-ups
    45 x KB Sumo Deadlift High Pull 20kg
    60 x Abmat Sit-ups
    75 x KB Swings 20kg

    Skill Development
    Minute 1 40 x Single-unders
    Minute 2 60 x Single-unders
    Minute 3 80 x Single-unders - failed to complete this in the minute time