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

  • Bring It Workout

    Strength / Skill:
    - 1x20 Back Squats (5% increase from last week)

    WOD:
    - 4x500M Row for time (record each time)
    - 3x10 GHD Back Extensions
    - 4x50m Farmer's Carry
    Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

    Post:
    -100 Double Unders
    Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

  • Persistent Workout

    Mobility Work:
    Left and Right Scapula Area - 2min each side using lacrosse ball
    Left and Right Pectoral Area - 2min each side using lacrosse ball

    Warm Up - 3 Rounds:
    - 7 Ring Pulls
    - 7 Back Extensions
    - 7 Push Up Inch Worm
    - 7 Pass Through

    Strength / Skill:
    7-7-5-5-3-3-1-1-1 Bench Press, as heavy as possible

    WOD - For Time:
    - 1000M Row
    - 100 Push Ups
    - 100 Double Unders

  • Did you say strict? Workout

    Strength / Skill:
    5x3 Bench Press

    WOD - 3 Rounds for time (20min cap)
    - 10 strict HSPU
    - 15 strict Ring Dips
    - 20 strict Push Ups
    - 25 strict Pull Ups

    1 rounds + 10 HSPU + 15 Ring Dips + 20 Push Ups + 20 Pull Ups

  • Squabble Workout

    Strength / Skill:
    - 1x20 Back Squat (+5% of last weeks weight). If you missed the Wednesday squat day, add 5% to your previous weight. This is week #2 of the 1x20 Back Squat.
    - 5x3 Bench Press

    WOD - 7min Ascending Ladder:
    - 3 HSPU
    - 3 DB / KB Snatch (3reps right arm; 3 reps left arm)

    - 6 HSPU
    - 6 DB / KB Snatch
    - 9 HSPU ... etc.
    Ascend up until 7min clock expires. As heavy as possible on the DB / KB snatch.

    Missed squat day; so finished 2nd week of 1x20 back squat.

  • CrossFit Games Open 12.3 Workout

    Warm Up

    Strength / Skill:
    5x3 Strict Press (125#)

    WOD - 18min AMRAP:
    - 15 Box Jumps (24"/20")
    - 12 Push Press (#115/75)
    - 09 Toes to Bar

    Combo T2B and Situps

  • CF Lite Push I Workout

    5 rounds for time:
    10 Push press (45)
    10 Pullups

  • CF Lite Squat I Workout

    4 RFT:
    10 Front Squats (65)
    15 KB Swings (26)
    20 Situps

  • Persistent Workout

    Mobility Work:
    Left and Right Scapula Area - 2min each side using lacrosse ball
    Left and Right Pectoral Area - 2min each side using lacrosse ball

    Warm Up - 3 Rounds:
    - 7 Ring Pulls
    - 7 Back Extensions
    - 7 Push Up Inch Worm
    - 7 Pass Through

    Strength / Skill:
    7-7-5-5-3-3-1-1-1 Bench Press, as heavy as possible
    45-55-65-65-75-85-85-85
    WOD - For Time:
    - 1000M Row -4:30
    - 100 Push Ups RX
    - 100 Double Unders RX

    POST:
    Squat Cleans working on Hip Extension and Elbows
    -5 @45#
    -5@65#
    -5@95#
    Heavy Clean Pulls working on 2nd and 3rd Pulls
    -10@ 135#
    -10@ 125#

  • DT Imported Workout

    5 RFT

    12 deadlifts
    9 hang cleans
    6 push jerk

    (95#)

  • Oly Session 2-1-14 Workout

    Find Heavy 1RM Snatch
    Worked up to 85# (Previous PR)
    Working on Full Snatch at 85# didn't get it.

    Find Heavy 1RM Clean
    Worked up to 115 (Previous PR of 120)
    Wasn't too focused on this one

    Front Squat 4-3-2-4-3-2-6
    85-105-125-105-125-135-105