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

  • Bull Workout

    2 Rounds for time:
    -200 DUs
    -50 OHS (135,95)
    -50 Pullups
    -1 mile run

    We did this in groups of 2. Got it done in 25:40 (I think). Went well all things considering. 2 man team CrossFit events would be fun. Somebody get on that!

  • Beau2 Workout

    5(60k)-5(60)-5(65)-3(70)-2(75)-1(80k) - Thrusters

    Then

    15 x Thrusters 65k
    50 x Bar Thrusters
    Carry 45k 800m (25k Sandbag + 20K KB)

    Then

    100 flutter kicks
    100 arm haulers

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)

  • Max Weight Squat Workout

    Pre WOD

    • 64kg Dead Lift (holding in the lower position to warm up legs with 2*32kg KB)
    • 10 Turkish Getup (20kg)

    WOD

    • Max Weight Squat 110kg/242lbs. I did quite a few more with lesser weight to warm up properly. Was a good day!

    Post WOD

    50 Double Unders

  • PSKC KB Complex Workout

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35

    After workout I did 10 wall walks!

  • Squeeze the Juice Workout

    Warmup/skill - double unders

    5 rounds
    15 American Swings (53/35)
    12 Toes2Bar
    9 Hang Cleans (135/95)
    6 Push Press (135/95)
    Stoplight Run

    Cool down - couch stretch 2 minutes each side

  • After Party Workout

    1 Mile Run

    5 X 3 Dead Lift
    -10 Box Jumps between each round
    5 X 3 Shoulder Press
    -Max rep weighted Pull Ups (20 pound max weight)

    Dead Lift (295)
    Shoulder Press (115)

  • 5-1-5 Workout

    5 Minutes:
    -600 Meter Run
    -With Time Remaining, Max Reps Ground to Overhead (135,195)

    1 Minute Break

    5 Minutes:
    -200 Double Under
    =With Time Remaining, Max Rep Chest to Bar Pull Up

  • Crossfit games open WOD #1 Workout

    7 minute AMRAP:

    Not entirely happy with this but it's way better than last time. I did however take my asthma medication like I am supposed to before this type of workout so I should have done 150. Think that would have gotten me much closer to a pukie.

    I recovered from this in a couple of minutes.

    The real count was 139 but I missed 4 of those with my left hand and I don't want to be a cheater so 135 it is.

  • 100 KB swings, Double Unders for time Workout

    WOD for time

    The swing was a pain after yesterdays burpee workout but the double unders felt incredible. I don't have to jump as high anymore which means it's not so challenging and I got a really good time if I only count those.