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 games qualifying WOD #3 and Annie Workout

    As many reps and rounds as possible in 5min. Of:
    Squat clean and jerk 165#

    Annie
    50, 40, 30, 20, 10 rep rounds of:
    Jump ropes
    Sit-ups

  • 4-9-11 My Pet Rock Workout

    20 min AMRAP
    5 med ball cleans 20/14
    10 wall balls @ 10'
    15 Ab mat
    200m run

    Must keep your ball "pet rock" with you the entire time. Dropping or resting without your pet rock will result in burpees for everyone.

    6 1/2 + 5 Ab mats

  • Coe Workout

    10 rounds for time of:
    10 thrusters @ 95#
    10 ring push-ups

  • New schedule day 1 Workout

    15-14-13-12-11-10 reps of:
    - Kettlebell swing (12kg)
    - Kettlebell squat (16kg)

    15-14-13-12-11-10 reps of:
    - Close grip pulldown (19kg)
    - Incline dumbbell press (2x 6kg)

    Med ball complex: (4kg med ball)
    20x overhead throw
    20x push pass
    20x low pass
    20x side throw left
    20x side throw right

    3x
    - 30s plank
    - 30s side plank, left
    - 30s side plank, right

    Day 1 of my new schedule! I liked it.
    The kettlebell swings were most challenging, I like those a lot though.

  • Jacked gymnastics + TTP Engine week 5 Workout

    120 min

    1.Jacked gymnastics
    A.Work through the below drills in order.
    Skill Work (Strict Ring Muscle-up Focus)
    Floor Assisted Strict Ring Muscle-up (5 x 5)
    Box Assisted Strict Ring Muscle-up (5 x 3)

    B.Strict Ring Muscle-up Conditioning
    Complete the below exercises as a circuit.
    A: Chest to Ring Hold (1 x max hold, 3 x 50% of max)
    30 s. 3 x 15 s.
    A: Strict Ring Dips (1 x max set, 3 x 50% of max)
    12 reps 3 x 6 reps

    2.Conditioning
    Warm up
    B. Row 4 rounds: 1 min on (row) : 1 min easy pace (AB/Ski erg)
    Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
    Rounds 3 and 4 – medium rate (24-28spm), gradually increase power
    Main set
    A. 1 set of 7 intervals, 250-500-750-1000-750-500-250m row @ < avg. 500m pace on 2km TT, 1-2-3-4-3-2-1 minute recovery between intervals
    Avg. 500 m paces:
    1.58.0, 1.58.6, 1.59.1,1.59.4, 1.58.5, 1.57.7, 1.52.5
    Total avg. 1.58.3/500 m
    169/190

    3.Cool down
    A. Walk for 5 minutes or until your HR comes back down < 100bpm
    B. Lunge and/or Thoracic Flow

  • 03.19.12 WOD Workout

    Skill as a group- 10min Snatch Progression

    20mins to find your 1rm in the Snatch(attempt to receive the bar below parallel)

    Then,

    10min AMRAP

    10 KBS 1.5/1p (5ea arm)

    10 Box Jumps 24/20

  • 5 K Workout

    5 K'ish around the airfield

  • 3 Miles with a Partner Workout

    With a partner, accumulate 3 miles AQAP (each turn must be no less than 400m and no more than 800m)

    Partnered up with Shane, and we just split it up into 12 400m legs.

    Total=17:11

    Splits (Shane/Me, rounded to nearest second)
    1:14/1:08
    1:30/1:21
    1:37/1:26
    1:32/1:30
    1:26/1:29
    1:33/1:26

    Avg: Shane=1:29, Me=1:23

    Felt good to finally get some intervals in again. The achilles/calves held up perfectly, though the legs are already feeling pretty beat. I'll take it.

  • Grindy Workout

    10 rounds for time of:
    5 pull-ups
    10 push-ups
    15 squats
    &
    Clean and jerks @ 135/95/65

    Team workout, while one teammate does the pull-ups etc the other does as many reps of clean and jerks as possible

    9 rounds + 5 pull-ups (put a 20min cap on it)
    Alex=29 @ 135#, me=43 @ 95#

  • April 11, 2011 Workout

    Push Press
    2-2-2-2-2-2-2-2-2-2
    resting 60 seconds between sets

    165lbs