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

  • Deadlift 3x6 Strength

    Deadlift 3x6 @70%

  • ''The Barbell Humbler'' Workout

    Warm-up Drills (04.26.2012)
    Run 800m
    2 Rounds for Quality of
    5 x Deadhang Chin-ups
    10 x Push-ups
    15 x Air Squats
    -Sumo Squats
    -Samson Stretch
    -Inchworm/Cobra Stretch
    -Calf/Soleus Stretch

    ''The Barbell Humbler'' (04.26.2012)
    Complete as many rounds as possible in 20:00 of
    5 x Thrusters (65lbs)
    7 x Hang Power Cleans (95/65lbs)
    10 x Sumo Deadlift High Pulls (65lbs)
    6 rounds + 3 thrusters

    Skill Development (04.26.2012)
    For Quality:
    :20 x L-sit/V-sit
    35 x Toes-2-Bar/Knees-2-Elbows
    50 x GHD/Abmat Sit-ups
    8:24

  • Erg, Cleans and lunges Workout

    30 Min

    score is total Clean and jerks + lunges

  • Gymnastics + conditioning + strength Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Gymnastics capacity
    10 rounds for time:
    1 Rope climb
    7 Hand release push up or 5 Strict HSPU > 5 KHSPU abmat
    15 Air squat
    Time: 11.23

    3.Gymnastics accessory
    A. Kipping ring dip practice
    EMOM8:
    1. x reps Kipping ring dip - 5
    2. Easy bike

    B. Strict ring strength - 3 rounds for quality:
    5 Chest to rings pull up
    15 s. Ring support hold
    15 s. Bottom of the dip hold
    15 s. Tucked ring hold
    Rest 90 s between rounds

  • 6/3/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run 2 miles or for 20:00
    record distance

    Finisher
    15 side plank punch thru per
    1:00 quad stretch

  • ''Bruce's Pain Cave'' Workout

    Warm-up Drills (04.25.2012)
    Run 800m
    9 Fundamentals x 5 Reps each (45lbs)
    -Shoulder Mobility**
    -ITB Stretch
    -Scorpion Stretch
    -Inchworms/Cobra Stretch

    ''Deadlift 5-5-5-5-5'' (04.25.2012)
    Work up to and find a 5 Rep Maximum Deadlift using no more than 5 working sets (with a minimum of 2 warm-up sets).

    5-135
    5-155
    5-175
    5-205
    4-215 (failed)

    ''Bruce's Pain Cave'' (04.25.2012)
    400 x Single-unders
    21-18-15-12-9-6 reps of
    KB Swings (20kg) Achieved Un-Broken
    Standard Push-ups
    400 x Double-unders

  • 4-26-12 KBs-Burps-Shuttle Workout

    Strength Training:

    Front Squat: 5x135, 5x185, 5x205, 5x225, 5x245, 3x265

    Metcon: 1 Round: 21 KBs (70lbs), 21 Burpees, 100m shuttle, 15KBs, 15Burps, 100m, 9KBs, 15Burps, 100m - finish with 100 DUs

    Time: 12:21

    500m row - 1:42 - warmup
    DU practice

    Lower back still not 100 percent

  • Hello Shoulders Workout

    Pre-Wod:
    3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
    170lbs

    WOD:
    12min AMRAP
    3 Muscle Ups (3 Pull Ups + 3 Dips)
    12 Push Jerk (115/75)

    7 rounds

  • Starting Strenght Workout A Workout

    Day 9
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    3x5-> 85.0 kg

    Bench Press 3 sets x 5 reps
    5-5-4-> 47.5 kg

    Deadlift 1 set x 5 reps
    1x5-> 85.0 kg

    ready for +2,5kg

  • Nancy Workout

    http://crossfitsouthie.com/time-to-get-fancy

    Strength
    Overhead Squat
    3-3-3-3-3 <== 135

    WOD
    “Nancy”
    5 Rounds
    400m Run
    15 Overhead Squats (95,65)

    Level 2- (80,50) <==
    Level 1- (65,35)

    Notes
    Overhead squats! Talk about a humbling movement. I feel like you can overhead squat anything you can keep over your head for 30 seconds. I need to try to get my hands wider, I think, but I can't quite "break the bar" when my arms are much wider. Maybe I should loosen my grip?

    I also need to focus on keeping the bar farther back at the bottom and keeping everything tight. I always seem to lose it forward when I get tired. So far, I've been good about active shoulders.