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

  • Max Deadlift Workout

    Max Deadlift

  • OLY WOD/MET CON Workout

    OLY WOD Week 3/Day 1

    Split Jerk 10x135 10x135 10x135 10x155 10x135
    Back Squat 10x135 10x135 10x135 10x135 10x135
    Power Clean 5x95 5x95 5x95 5x95 5x95 5x95
    Single Leg Box Squat 10x5 each leg x 5

    Met Con:
    5 Rounds for Time:
    200m Run
    10 Lateral Hops
    10 Deadlifts (185#)
    10 Ring Dips
    10 T2B

    Ladies WOD:

    Practice Handstand Holds (10 min)
    THEN
    5 Rounds for Time:
    10 Burpees
    10 DB Push Press
    10 Box Jumps
    10 Pull ups
    10 Lunge (5 e)

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY - L1 = 125 @ 20

    Then:

    15 min AMRAP - 10 rounds

    5 Pull-up - mod ring rows

    10 Squat

    15 Double Unders - 45 singles

  • 31.5.2019 Masters EM Workout

    Leben

  • 8 mile long run Workout

    8.15 miles
    Total time: 1:17:11
    Avg Pace: 9:28
    Avg HR: 135
    Elevation: 558ft
    Calories: 1,161

    Ran from Rick and Carols. Pretty hilly route. Felt rough at the start from Mel and Matt's wedding night before. Body, legs, & mind came around after a few miles. Ran only with water, did not bring and chews, etc. Felt the hills a lot, chalk it up to Saturday nights festivities. All-in-all a good run. Negative splitted the run.

    http://connect.garmin.com/activity/132768411

  • GOLF Workout

    Kirkka Keimola

  • 7min of squat cleans and push-ups Workout

    7min AMRAP of:
    2-4-6-8-10-12-....
    * squat clean
    * push-up

  • Legs WOD 3 Workout

    Squat machine (add machine weight of 53kgs to weights below):
    - 80kg x 5 = 400
    - 120kg x 5 = 600
    - 160kg x 5 = 800
    - 200kg x 5 = 1000
    TOTAL = 3,000

    Dead Lift:
    - 60kg x 3 = 180
    - 100kg x 3 = 300
    - 120kg x 3 = 360
    - 140kg x 3 = 420
    - 160kg x 1 = 160
    TOTAL = 1,420

    Thruster:
    - 40kg x 10 = 400
    - 50kg x 7 = 350
    - 60kg x 5 = 300
    - 70kg x 3 = 210
    - 80kg x 1 = 80
    TOTAL = 1,340

    Dumbell Step Up onto 20" Box (rest dumbells on shoulders):
    - 18kg x 10 = 360 (each leg)
    - 18kg x 10 = 360
    - 18kg x 10 = 360
    TOTAL = 1,080

                                                     GRAND TOTAL = 6,840

  • Crossfit.com WOD for 06/13/2011 Workout

    Back Squat 3-3-3-3-3 reps

    225-245-255-265-275

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY - L1 = 65 @ 20

    Then:

    15 min AMRAP - 7 rounds 2/3 +10 reps.

    5 Pull-up - Blue Band Dead Hang Pull ups

    10 Squat

    15 Double Unders - The DU were kicking my butt. Still have whelps and managed to snap a rope in half.