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

  • Gymnastics + strength Strength

    120 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 80 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 2
    -1 swing + 1 MU x 5
    - 2 swing + 1 MU + 1 HTR x 7
    - Total of 14 MU (+ 6 attempts)

    2.Strength
    A. Banded deadlift
    Fast triples up to 70% effort

    B. 3 sets:
    12+12 KB Single leg RDL - 20 kg
    5+5 Half kneeling Bottom up KB Press - 6 kg
    8+8 Lateral box step ups (high box, no weight)

  • Snatch 1-1-1-1-1 Strength

    Snatch 1-1-1-1-1

  • Gymnastics + aerobic work Workout

    140 min
    Warm up for 25 min
    1.Gymnastics
    A. HSW drills & practice
    - 15 m

    B. BMU practice for 20 min
    - 7 x 3 = 21 BMU

    C. Bfly pull up practice for 10 min
    - 40 bfly

    2.Aerobic work
    A. 2 rounds:
    15 min Bike
    15 min Row
    - Slightly faster on the 2nd round.
    Round 1: 2.24.8/1000 m, 2.24.0/500 m
    Round 2: 2.21.3/1000 m, 2.21.1/500 m

    3.Strength
    A. 3 sets:
    6 Deficit push ups (slow)
    8 Cuban press complexes
    10s Active hang
    10s Passive hang

    • Rest 90s-

  • 12.4 Workout

    Crossfit Games Open WOD 12.4

    AMRAP 12:00
    150 Wall Ball shots 20# completed in 7:30
    90 double unders
    30 muscle ups

    242 reps

  • weighted lunges 30 RM Strength

    weighted lunges 30 RM

  • DIPS / PULL UPS / SQUATS AMRAP Workout

    Complete as many rounds as possible in 20 minutes of:
    5 Chest to bar Pull-ups
    5 Ring dips (subbed regular bar dips)
    15 Squats

    14 Rounds. Actually I came up out of my last squat and checked my ipod stopwatch and it said 20:03. Now, I'm not sure if I finished the last squat at 20 and it took me 3 seconds to look, or if I finished after. I'm giving myself the benefit of the doubt. Cool? Cool.

  • 3-17-12 100m Intervals Workout

    Track Workout:

    12 x 100m intervals - times ranged from 14.3 to 15.9. Avg time was 14.8. Walked 100m between intervals. Starting my summer outdoor sprint training.

  • 3-16-12 Elements Training Workout

    Elements training:

    Rings, muscle ups and DUs.....Did several sets of DUs (20s and 30s), worked on ring flexibility, first attempt at rings,

  • Saturday Make-up, My Own WOD Workout

    WOD:

    3 Rounds

    10 Front Squats @ 65#
    10 Ring Dips (blue band)
    10 V-Ups
    15 Kettlebell Swings @ 27#

    Ron modified Wednesday's front squat WOD for me to encompass a few more moves since I only made it in one day this week. I felt better than Thursday, but still feeling like I've lost some progress with the crazy work schedule.

  • 5 x 15 = Hell Workout

    Strength:

    Shoulder Press 3x3x3x1x1 @ 50#, 55#, 60#, 65#, 70#(fail)

    WOD:

    5 Rounds
    15 Sit Ups
    15 SDHP @ 45# (first 3 rounds at 45#, then went to 35#)
    15 Box Jumps @ 20" (first 3 rounds at 20", then went to 16")
    15 Push Press (first 3 rounds at 45#, then went to 35#)

    This was a mental failure. Little sleep, bad nutrition, tons of work. Just could not jump onto the 20". Bad day, but life goes on.