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

  • Adrian Workout

    "Adrian"

    Seven rounds for time of:
    3 Forward rolls
    5 Wall climbs
    7 Toes to bar
    9 Box jumps, 30" box

    I avoided doing the Forward Rolls, and I also knocked the Wall Climbs down to 3 reps. On one set of Wall Climbs, I worked up to 4 reps, but I really don't think my descent is looking proper yet. The Toes to Bar still have a swing, but they're definitely getting easier. The Box Jumps were on a 24" box, as a 30" bar isn't available - I might have to tack on a 45lb plate at some point.

  • PT Class 188 Workout

    CLASS 188 PT SESSION (10-11-12)

    FORMATION RUN TO RANGE #1

    15 REPS OF EACH EXCERSISE 1 ROUND (RIFILE RANGE) 50 YARDS

    JUMPING JACKS
    RUN
    PUSH UP’S
    RUN
    SQUATS
    RUN
    FLUTTER KICKS
    RUN
    BURPEE’S
    RUN
    BICYCLE CRUNCHES
    RUN
    SPIT JACKS
    RUN
    MTN CLIMBERS
    RUN
    SPRAWLS
    RUN
    MINI JACKS
    RUN
    SCISSOR LEGS
    RUN
    JUMP SQUATS
    RUN
    EXPLOSIVE PUSH UP’S
    RUN
    SPIT JACKS
    RUN

    BEAR CRAWLS
    MILITARY CRAWLS
    CRAB WALK (FEET IN FRONT)
    (MIX IT UP WITH SPRINTS)
    SPRINTS X3

    HILL RUN (APPROX 1.5 MILES)

  • trunxlife - tons of stuff :) Workout

    MetCon
    50 – KB swings (M70/W55)
    40 – Box Jumps (M30/W24)
    30 – Toes to Bar
    20 – Bottom to Full Ring Pushups
    10 – Hang Power Clean (M225/W155)
    20 – Bottom to Full Ring Pushups
    30 – Toes to Bar
    40 – Box Jumps
    50 – KB swings
    For Time
    Note: With the ring pushups put your feet on the box. You must perform the bottom half of a PushUp THEN a full PushUp and that counts as one rep!
    GymCon
    2 Bar Muscle Ups every 30 seconds for 6 minutes.
    Note: If you don’t have them you can either perform them on rings or use 12 minutes to work on them as skill.

    1st part took 30 minutes

    did ring muscle ups and switched it to 2 every minute for 6 minutes
    did 12 total

  • SDL/Ring Dip/Wall Ball/Burpee Workout

    Sumo Deadlift
    5x5
    225,225,225,255,255

    100 Ring Dip
    100 Wall Ball
    50 Burpee
    (In any sequence)

    16:02

  • Toes 2 Bar, Push-ups, & Wall Ball Shots Workout

    Skill:
    Medicine Ball Clean

    WOD:
    20 min AMRAP
    4 Toes to Bar
    8 Push-ups
    12 Wall Ball Shots

  • Main Site: Push Press - 3 reps x 7rds Workout

    WARM UP
    A. Mobility
    - Foam Roll: Lats
    - Foam Roll & KB: Thoracic
    - Tennis Ball & PVC: 1st Rib
    B. Dynamic Warm Up
    8 rounds:
    - Sled Push, high & low (135/95#)
    C. Burgener Warm Up & Skill Transfer Drills

    WOD
    - Push Press, 3-3-3-3-3-3-3 reps

    Score: 135-155-165-175-185-190-200

    AFTER PARTY
    A. Push Press, 15 reps unbroken (55-65-75-85# / 35-45-55-65#)

  • For time: 100 ft Walking lunge, 50 Push-ups, 50 DU, 25 K2E, 5 rope climb, 50 box jumps 24", 25 OHS w/65 lbs, 25 L-pull-ups, 50 situps Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 15:15
    I did this with toes to elbows, but used rings (the bar we have at the gym is too close to the wall, so you can't really get any back swing for the next rep and it's like doing a ton of singles. I do them on occasion on the bar, but prefer the rings for the ROM and the similar path and movement pattern.)
    For me, the box jumps were the only real hiccup. I wasn't really breathing that badly. I kept a slower pace to allow myself to just keep on plotting along with NO big rests. I basically did the box jumps as a lot of singles with VERY little rest at the top. I would only take a few seconds rest at the bottom if I lost balance, etc. I have not been practicing higher rep box jumps and I'm seeing the results/ problems now. I injured my ankle and took a while off any real bouncing. rebound jumping. I was fine with singular high jumps not rebounds. I have not really run in months as well... gotta start to love the erg I guess.
    FUN WOD... lots of fun. I liked the box jump to OHS... such a differnt leg movement and body concentration.
    I had to break up my L-pullups more than I had thought as well. It was my grip not really my midline. I think i did them in something like: 7,5,4,3,3,2,1 with VERY little rest between sets.

  • 9/7/12 Workout

    5x3 Deadlift

    With a Partner, Complete Max Reps of:
    Kettlebell Swing
    Kettlebell C&J- Left
    Kettlebell C&J- Right
    Overhead Lunge- Left
    Overhead Lunge- Right

    3-Minutes at each station.
    Switch when partner completes a max set; continue doing so until the 3-minutes is up.

  • 9/26/12 Workout

    5x3 Deadlift

    In teams of two, with only one person working at a time, complete as many rounds and meters as possible in 15-minutes of:

    250m Row
    15 Air Squats

    *Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 15th Air Squat. The goal is to cycle through as many rounds as possible in 15-minutes.

    10 + 13 squats

  • deadlift/GHD Workout

    225 pound dead lift, 21 reps <-- subbed 185
    42 GHD Sit-ups
    225 pound dead lift, 15 reps
    30 GHD Sit-ups
    225 pound dead lift, 9 reps
    18 GHD Sit-ups

    5:33

    I found myself at the gym tonight without a plan and limited Deadwood rec center resources, so I decided to redo this workout. Somehow I cut the time in half. I have no idea how this happened, and I would call bullshit if someone wasn't there timing me. All DL were unbroken. Maybe I'm a better evening crossfitter. I felt like I might pass out and I've had acid reflux for the last three hours. worth it.