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

  • Team kettlebell clean and burpee relay Workout

    21-15-9 rep rounds for time of:
    Double kettlebell cleans, 24 kg Kettlebells
    Burpees

    With only one athlete working at once, each completes the full workout. Each athlete must complete the first round before proceeding to the next working as a relay round by round.

  • 2012OpenWOD3 Workout

    AMRAP 18 Mins

    15 Box Jump @24"
    12 Push Press @115Lb
    9 Toes To Bar

  • Alone Time... Workout

    3 mile bike ride to compund
    40 situps
    50 pullups
    60 pushups
    4 - 1min round of wall sits
    10 consecutive tractor tire flips
    3 mile bike ride back

  • Strenth - Deadlift on a plate Strength

    Total 85min
    WU: 10min DU practice, 10 burpee
    Burgener WU, mobility
    Deadlift on a plate, Wendler day 1
    Pull-ups day 5, negative: 5, 10, 8, 8, 10
    Abs 100
    T2B sidegrip 3x5
    DU practice 10min

  • Nancy Workout

    5 rounds for time

    400m run
    15 Overhead squats

  • Calisthenics warmup Workout

    Three rounds for quality and minimum rest of:
    10 push-ups with feet elevated off the floor
    5 broad-jumps
    3 legless rope climbs

  • Front squat Strength

    Invictus May 28 2014

  • CrossFit Totals Workout

    Max Back Squat- 275
    I thought I had lost a lot of strength in this lift vs. the winter when I was doing almost nothing but squatting, but I checked my notes and I really haven't. My previous PR was only 285.

    Max Shoulder Press- 145
    I've been stuck at this weight forever and a day. Without a heavily focused press program, I don't see this going up all that much.

    Max Deadlift- 375*
    This one really shocked me. I did 365 the other week, and knew I had more in the tank. I think I could have eeked out 385, but not much more than that. Regardless this is a PR for me.

    Total = 795

    I'm actually amazed that my strength has remained relatively stable, despite the fact that I weighed 178 lbs. yesterday. In the past I've used comparable weights, but I usually weighed 20 lbs. more than I do now. My legs and butt are skinnier, but just as strong. My power-to-weight ratio has gone up, my body fat down, and my absolute 1RM strength either stayed the same or went up depending on the lift. All good...yay Crossfit!

  • Strength - narrow bench Strength

    Total 95min
    WU 5min cycling + 50 situps, 50 back extensions, 10 air squat, 10 push-ups
    Mobility
    Narrow bench, 3 rep max test
    Fysioterapiaharjoitteet: gluteus medius 4x40, gluteus maximus 2x40
    Pakaran ojennus taljassa 3x2x8x25kg
    Eksentinen pohjevenytys 3x30
    Abs 100
    5min cycling

  • CFPR Workout

    FOR TIME

    2 k row
    50 burpee pull ups
    30 hang power cleans 100/65 kg