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

  • Fartlek run Workout

    3.1 mile run with exercises each half mile
    4 count 15 reps each
    .5 mi- side straddle hops
    1 mi-mountin climbers
    1.5 mi- crunches
    2 mi- cherry pickers
    2.5 mi- hello dolly
    3 mi- pushups

    8xpullups

    15 steam engines

  • Heavy Thruster/Burpee Couplet Workout

    Skill
    6x2 Strict Muscle-ups (60s rest)
    Max Strict Muscle-ups - 4
    EMOM for 5 minutes: 20 single unders & 20 double unders

    WOD
    7 minute AMRAP of:
    7 Thrusters (60kg)
    7 Burpees
    Heavy and diabolical!

  • Shoulder WOD - compare to 28/09/12 Workout

    Press :
    5-40
    5-45
    5-47,5
    5-47,5

    Push press :
    5-52,5
    5-57,5
    5-57,5
    5-57,5

    Push jerk:
    5-62,5
    5-65
    4-65
    4-65

  • Bench and Rope/Push Press/Row Workout

    10 min of Split jerk work
    - Hit 255 solid, didn't go heavier

    Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.
    - (225, 235, 235 (8 reps))

    Conditioning

    7 Rope Climbs 12′
    7 Push Press 185
    5 Rope Climbs 12′
    5 Push Press 185
    3 Rope Climbs 12′
    3 Push Press 185

    -then-

    Row 100 Calories

    For time.
    - 13:28

    Midline

    1a) 3X15 GHD Sit ups– rest 45 sec.
    1b) 3X10 Strict GH Raise – rest 45 sec.

  • Mainsite Workout

    5 rds for time of :
    5 back squats @ 75kg
    10 sit ups

    5:58

    Ring dips :

    5 reps warm up.
    3 reps every 30 seconds for 5 minutes.

  • Snatch + Front Squats + DL/Pull Ups Workout

    for Friday:

    BB Gymnastics

    20 minutes to establish a 1RM Snatch.
    - Hit 165 solidly 3 times (25lbs under PR)

    Strength

    Front Squats (based off 121201):

    1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75% [235]
    -rest 1 minute
    2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% [255]
    -rest 1 minute
    3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% [265]

    Conditioning

    21-15-9:

    Deadlifts (225)
    Pull ups

    • 3:48

  • The 12 Days of CrossFit Workout

    “The 12 Days of CrossFit”

    Handstand push-up
    Box Jumps (24/20″)
    Thrusters (95/65#)
    Pull-ups
    Burpees
    Toes-to-Bar
    Wall-balls (20/14#)
    KB Swings (53/35#)
    Double-unders
    Overhead Lunges (5 each side, 45/25# Plate)
    Hang Power Cleans (95/65#)
    Snatches (95/65#)

    Notes:
    The rep scheme follows the song: 1, 2-1, 3-2-1, etc.

  • DU ladder (unbroken) + DL sets of 5 Workout

    DU Ladder from 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Must do ALL reps of each set UNBROKEN... if you tip up, restart that set. I was fine until about 40.. then I started to trip up at the like 30 or so. I tripped up a bunch of times on the 40,45 & 50 sets both directions. I was fine but lost coordination and my timing was a little off.
    GOOD practice warm up type event.
    I was just trying to get a little technique/ weight in before hurying back home to go out ot dinner.
    95 x 5
    135 x 5
    185 x 5
    215 x 5
    225 x 5
    255 x 5 (grip did imporve a bunch after adding a little chaulk)
    275 x 3 (3 sets) It was my grip that was failing, so to keep better form and pop I decide to go with quicker rounds of just 3 reps.

    Post WOD - very little stretching.. that's why my calves are still sore 2 days later.

  • deck of doom Workout

    Deck of Doom

  • Bye-bye Legs Workout

    Warm Up:
    2x
    5 Pull Ups
    5 Push Ups
    10 Sit Ups
    10 Jumping Squats*

    Then …
    50 Single Jump Ropes or 25 Double Unders
    10 Squats with the PVC pipe on your spine

    Mobility:
    PNF Hamstring
    Shoulders on bands
    Pain ball vs. hamstrings and calves

    MetCon:
    15-10-5
    Squats 225 lb./135 lb.
    Big-Ass Box Jumps 36″+/30″

    Result:
    Legs finished