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

  • No Name Workout

    1RM strict press
    65#

    Run 200m
    25 medball clean wall balls (10#)
    run 200m
    20 medball clean wall balls
    run 200m
    15 medball clean wall balls
    run 200m
    10 medball clean wall balls
    run 200m
    5 medball clean wall balls
    14:52

  • Power Clean EMOM Workout

    1RM on Power Cleans. - 50kg

    1. EMOM for 10mins

    @ 70-80% of 1RM do - 40kg

    Hang cleans x 3
    Power cleans x 2

    Then 2min transition/rest

    1. 3 x 1min on 30sec rest Max Push Ups for score = 61

    Then 1min transition/rest

    1. Shuttle sprints @ 25m, 50m, 75m and 100m

  • ENOM Snatches & K2C Workout

    EMOM for 10mins of

    Snatches x 6 @50/ Bar (Even number) BAR
    T2B or K2C x 10 (Odd number)

    Rest 2mins

    KB Swings x 10 @24/16 (Time 11.35)
    Run 100m
    KB Swings x 15
    Run 200m
    KB Swings x 20
    Run 300m
    Box Jumps x 20
    Run 200m
    Box Jumps x 15
    Run 100m
    Box Jumps x 10

  • 15min Amrap Workout

    15min Amrap

    Start @ 3 Reps as below then increase by 3. Eg. 3, 6, 9, 12 etc

    Thrusters x 3 @ 40/30kgs (RX)
    Burpees x 3
    Butterfly sit ups x 3

    Score is for Rep level achieved 18 (Thurster 15)

    Immediately after 15min amrap run 400m :)

  • COMPWOD long shoulder grinder Workout

    10 MInutes
    Odd Minute 20 Double Unders
    Even Minute 5 Muscle Up Pulls

    Then
    30 Toes to Bar
    30 Handstand Push Ups
    30 Chest to Bar
    30 Ring Dips
    30 GHD Sit Ups
    30 Box Jumps 24"

  • 3-1-13 Workout

    Thrusters!
    5 x 5
    120, 140, 165, 175, 185x4

  • Row-Twist-Kettle Workout

    Conditioning WOD:
    5RFT
    250m Row
    20x Russian Twists
    20x Kettlebell

  • pull ups/Ring L-sit hold Workout

    Complete as many rounds as possible in 15 minutes of:
    15 Chest to bar pull-ups
    30 second Ring L-sit hold

    *4 rounds + 3 pull-ups

  • 13.1 Workout

    CrossFit Games Open 13.1
    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    30 Snatches (75/45 lbs)
    30 Burpees
    30 Snatches (135/75 lbs)
    20 Burpees
    30 Snatches (165/100 lbs)
    10 burpees
    As many Snatches as possible (210/120 lbs)

    I thought it would be a good idea to pace myself, but I went so slow, I almost ran out of time for the 135's! I was able to get six reps at that weight, and I was pretty happy with that.

    I got a couple of no reps for not going all the way down, but I kept plodding along - pretty much right in line with what I was expecting.

  • CF Invictus Performance WOD - 030413 Workout

    Workout of the Day
    A.
    In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk
    This started out as a 1RM Clean & Jerk, but it turned into trying for a 1RM Clean. I got up to 190, but couldn't get 200 up to the rack position.

    B.
    Three sets, for max reps, of:
    Complete as many reps as possible in 60 seconds of:
    135/95 lbs. Ground to Overhead
    (snatch, clean & jerk . . . it’s all good)
    Rest 3 minutes between sets
    I only rested 2 minutes between sets, and I tried all three sets with 115 (so I could at least try to maintain a steady tempo) - I was able to do sets of 10 for each minutes.