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

  • Row, Bench Press Workout

    Five rounds for time of:

    Row 500 meters
    135 pound Bench press, 15 reps

    Buy out:
    Run 1 mile, time: 7:50

    Sit-ups

  • Swim 20 Minutes Workout

    Swim 20 minutes for distance:

    550 meters

  • WOD 23/04/19 Workout

    15' AMRAP
    8 DB Devil press 2x22,5/15

    12 Box Jumps
    15 HSPU

  • AirSquats/PullUps/HangPowerCleans Workout

    Warm Up

    3min Plank Hold
    (Right, Middle, Left)

    2 Rounds of

    25 DU
    7 HR Push-Up
    7 Burpees
    7 Sit Ups

    Mobility
    T-Spine Smash
    Posterior Chain Smash

    WOD

    3 rounds of:
    50 Air Squats
    7 Pull-Ups [GREEN BAND - M]
    10 Hang Power Cleans (135, 95#) --- [65#]

    CASH OUT:
    800 M RUN

  • THURSDAY 010308 Workout

    Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
    a deep front squat followed through with a push-press and overhead throw. The ball, a
    20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
    reach and rebound to your hands where you immediately bring the ball back to your chest
    and squat to absorb the impact. The movements up and down are mechanically identical.
    Stand about 18 inches away from the wall. The idea is to be in constant motion either on
    the way up or catching and lowering. The major faults here are either to not squat to
    parallel and to let the ball contact with a thud rather than gently absorbing the impact with
    the arms and legs.

    Run 800 meters.
    Stretch for ten minutes.

    Wall-ball for 50 throws within 2 minutes.
    Immediately do as many pull-ups as possible in five minutes.
    Rest 5 minutes.
    Wall-ball for 50 throws within 2 minutes.
    Immediately do as many pull-ups as possible in five minutes.
    Rest 5 minutes.
    Wall-ball for 50 throws within 2 minutes.
    Immediately do as many pull-ups as possible in five minutes.
    Rest 5 minutes.
    Run 800 meters.

    Stretch for ten minutes.

  • WEDNESDAY 010307 Workout

    Row 5k

  • Home - 21, 15, 9 Workout

    ring dip, squat (x2), trx ext, knee up

    time: 15:38

  • Home - tabata Workout

    push up, sit up, trx y, crunchy frog

    score
    pu: 29
    su: 19
    trx: 9
    cf: 12

  • gym workout Workout

    10-1 burpees and light push press

    5rounds of
    1 minute each

    sledgehammer
    landmine shoulder press
    ball slams @ 35#
    ring plank
    piston press @ 35# 35# 35# 30# 40#

  • Safety Bar Back Squat Workout

    A. EMOM 18 minutes
    - 5 CTB pull-ups - 3 sets butterfly, 3 sets kipping, 3 sets supinated
    -3-5 HSPU. 1st 6 sets were strict to abmat x3, last 3 sets were kipping x5 with 25# plates to abmat. Left shoulder a bit wonky on CTB. still suck at hspu.

    B. Safety Bar Back Squat 5x5 at 60% (used 275) - 2 min rest
    -155 for 1 set, 165 for 4. felt good. A little awkward, but good.

    C. 10min amrap
    15 burpees
    60 DU
    -4 rds+15 burpees+about 30 Du. Du were awful. very broken. shoulders fried. burpees consistently just under a minute. rest of time per rd on very broken DU.
    rd1: about 1:45
    rd2: about 2:21
    rd3:2:10
    rd4:2:13 - putting me at 8:30.
    -lat 1:30 did 15 burpees and the approximately 30 DU.

    D1. 3x10 lying tricep extension; rest 60s
    -done at 70# (not including bar). difficult. last set only got 7 reps.
    D2. 3x12 TTB; rest 60s
    -done. last set difficult. worked on cycling each rep quickly. grip still the biggest limiter.