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

  • CrossFit for Hope Workout

    “CrossFit For Hope”

    Three rounds of:
    Burpees
    75/55 pound Power snatch

    Box jump, 24″/20"
    75/55 pound Thruster

    Chest to bar Pull-ups (MOD - jumping pull up)

    “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

    55 was pretty heavy especially for the Snatch! Still need work on form.

  • WOD Workout

    Tabata Deadlifts and Med Ball 192 reps total??? Not sure what this entry meant

  • 06.01.12 Deadlift Friday! Workout

    Squat Challenge - 215# Last 5 were tough

    Then,

    4 Rounds

    15 Ring Dips

    10 Deadlifts 275

    Did the RX though probably should do bands with ring dips after the first couple of rounds in the future. Ended up doing 1 and 2 at a time. Know this is a weak area and need to get stronger.

    Then did 3 snatches of 95# on the minute for 10 mins for extra skill./strength work

  • Crap! Somebody Done Got Their Ring Dips in My Dead Lifts Workout

    Did not get more than 5 hours of sleep last night as my Mom came out for a visit and we did not get home from the airport until almost 2 AM (the airport is 100 miles from Ouray!). Anyway, was a bit tired but, otherwise, did pretty well.

    Warm Up:
    10 Push Ups
    10 Dead Lifts @ 135 lbs
    10 Push Presses @ 45 lbs

    Mobility:
    PNF Hamstring
    Hip Flexor on Wall
    Calves on wall

    MetCon:
    21-15-9
    Dead Lifts @ 225 lbs
    Ring Dips

  • Lynne Workout

    5 rounds

    Body Weight bench press - 12,10,10,7,6
    Pull ups - 25,20,20,15,15

  • Annie Workout

    50-40-30-20-10:
    Double unders
    Sit ups

  • Starting Power Workout

    Day 4: B

    AMRAP with muscular failure
    max 36 reps+2,5kg

    50 x 95kg deadlift
    31 x 50kg shoulder press
    30 x pull up (green rubber band)

  • Sunday Funday Workout

    12 min work up to 2rm push press (125)
    wod- 3 part add times of all, 1 min rest in between each part.

    part 1. Run 1 mile- 7:15

    part 2. 10 thrusters 60#
    20 4count flutter kicks
    30 air squats
    40 push press 60#
    50 sit ups with 25# plate
    - 8:31

    part 3. run 1 mile 7:45

  • Legs Workout

    Seated Hamstring Curl Machine:
    - 50 x 24kg

    Seated Quad Curl Machine:
    - 50 x 19kg

    Back Squat:
    - 10 x 20kg, 10 x 40kg, 10 x 60kg, 10 x 80kg, 10 x 90kg, 10 x 100kg, 10 x 110kg

    21,15,9:
    - Back Squat @ 60kg
    - 24" Box Jump
    - work:rest = 1:1

    Deadlift (feet on plates) + Deadlift:
    - 10 x 20kg + 10 x 20kg
    - 10 x 40kg + 10 x 40kg
    - 10 x 60kg + 10 x 60kg
    - 10 x 80kg + 10 x 80kg
    - 10 x 100kg + 10 x 100kg
    - 10 x 120kg + 10 x 120kg

    Deadlift + Plate Burpees:
    - 3 rounds
    - 10 x 60kg + 10

    Seated Squat Machine (calf raise) + normal
    - 10 x 40kg + 10 x 40kg
    - 10 x 80kg + 10 x 80kg
    - 10 x 120kg + 10 x 120kg

    Row 1000m @ 2:00/500m pace

  • Resolve Workout

    Strength: 3 RM Back Squat

    Metcon: For Time
    - 50 KB Swings (53/35)
    - 800 Meter Run
    - 25 HSPU
    - 800 Meter Run
    - 50 Pull Up

    Back squat: 205
    Metcon: 15:02 (50# kb, and HSPU with limited ROM)