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

  • amrap 10 pushpress sprint Workout

    95# pushpress max rep
    120 yard sprint

  • Sandbagga Workout

    http://crossfitsouthie.com/sandbagga-2

    Strength
    Clean and Jerk
    2-2-2-2-2

    Final weight: 155

    WOD
    5 Rounds
    200m sandbag run
    10 Clean and Jerks (135,95)
    Rest 1 Minute

    25 minute time cap
    You must rest one minute between each round. Your score is the total time, including the rest, that it takes you to complete the rounds.

    Level 2 – 4 rds (115,75)
    Level 1 – 3 rds (95,45)

    Had to use a 30-lb weight vest and a 15-pound sandbag.

  • Buddy suffering Workout

    Skill: deadlift. 3x5

    Finisher

    Ladder 10 to 1 of the following

    Deadlift ( 135/205) Ann and I used 155
    Toes 2 bar
    Power clean( 95/135)
    HSPU
    Legion run ( you are only running to the legion once... :). )

    Work with a partner. Both must complete the whole ladder before moving to the next exercise.

  • Buddy suffering Workout

    Skill: deadlift. 3x5

    225-315-405-455-500lb (conventional)

    Finisher

    Ladder 10 to 1 of the following

    Deadlift ( 135/205)
    Toes 2 bar
    Power clean( 95/135)
    HSPU
    Legion run ( you are only running to the legion once... :). )

    Work with a partner. Both must complete the whole ladder before moving to the next exercise.

  • Tabata Awesomesauce Workout

    "tabata awesomesauce"

    4 minutes of tabita's (20sec work, 10sec rest) of:

    Ring push-ups
    Box jumps at 24"/20"
    Shoot-throughs
    Air squats

    Keep track of lowest reps for each round
    Add up each lowest number for total number

    5-7-5-12= 29
    plus a 25# vest

  • Ace Garage Gym 2.0 WOD 1 - 2 Min Drill Workout

    Warmup

    Tabata Style

    2 rounds each
    Butt Kickers
    Knee Highs
    Air Squats

    WOD

    Max Thrusters at 75# unbroken - 21
    2 Min Singles for total # - 175
    30 Secs rest
    Max Thrusters at 75# unbroken - 12
    2 Min KB Swings 35# - 33
    30 Secs rest
    Max Thrusters at 75# unbroken - 8
    2 Min Singles for total # - 183

    Whew... not a bad first WOD at the house...WOD took 10:55 but it wasn't a time critical WOD... got into a good rhythm on the last set of singles...

    Score of 432.. score it total reps.

    Been having trouble uploading videos but tried again.

  • Linear Progression Day 4 Workout

    Back Squat 5,5,5,3,3

    113-123-133-143-143

    Weighted Chinups 5x5

    5lbs each round

    Press 10, 10, 10

    63-63-63 (shoulder still sore from 12.3 sublex)

    Ring Rows & Narrow Pushups 3 x 10

    Rubber Band Good Mornings 50

    Weighted Situps 30 (partition as needed)

  • 2 min AMRAP x 6 Workout

    Strength:
    Power Snatch
    2-2-2-1-1-1
    115-115-125-135-145F-145

    MetCon
    2 min: Overhead Squat 1 rep =1 pt
    1 min rest
    2 min: Double Unders 10 reps = 1 pt
    1 min rest
    2 min: Push Press 1 rep = 1pt
    1 min rest
    2 min: Air Squat 4 reps = 1 pt
    1 min rest
    2 min: Lateral bar jump Burpees 2 reps (over and back) = 1 pt

    Score: reps: 7,40,25,72,14 = 68 pts

  • AMRAP Bonanza - Strict Pull-up / Hang Squat Clean / Singles Workout

    Warm up

    Junk Yard Dog

    Mobility
    Hips
    Shoulders

    WOD

    A) L-Sit Progression

    B) 15 Min AMRAP
    5 Strict Pull-ups
    15 Hang Squat Thrusters 65# - Prescribed was 75# but wanted more reps.
    120 SIngles or 30 DU's

    Scored 3+32

    This was a good workout... Def need to work on my DU's and Banded Pullups are feeling better so hoping to move to a smaller band or no band soon

  • HSPU, Pull-Up, Box Jump Workout

    21-15-9 reps of:

    handstand push-up
    pull-up
    box jump (M 24"/W 20")

    Post total time.